Skip to content

Monday – Developing Freestyle

For our freestyle focus today we are working on the making sue that we get rotation between each arm stroke allowing the swimmer to generate maximum power at the top of each pull. Added to this we want swimmers to have a strong connection between hand, wrist, forearm and shoulder with fingers pointed down and hand facing back throughout the pull. We used the drill below with a 6-3-6 combinations: 6 kicks on one side, 3 full strokes, then 6 kicks on the other side. If swimmers are not staying in the roll long enough move to 8-3-8 combination


100m F/S, 100m B/S, 100m F/S Kick, 100m F/S pull

Main Set

400m F/S – 2 x (50m breathe every 2, 50m breathe every 3, 50m breathe every 4, 50m breathe every 5)

8 x 50m F/S (25m rotation drill, 25m swim)

2 x 100m F/S – no breathing in red zone

8 x 50m F/S pull (odds fast, evens steady)

2 x 100m F/S (descending each 25m)

4 x 75m (25m F/S kick fast, 25m F/S EZ, 25m F/S Build)

2 x 25m sprint (Sprint through 15m, then EZ)

Cool Down

100m B/S


Richard Bruford View All

Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology.

With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools.

Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin.

In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: