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Wednesday – Switch it up

One of the thing to experiment with in training is to mix-up an IM set. I call it the IM switch, where the stroke order is rotated through the set. Today, instead of doing fly, we added some dolphin kick on the back to integrate with some backstroke sprints towards the end of the set.


100m F/S, 50m F/S kick

100m B/S, 50m B/S kick

100m Br/S, 50m Br/S kick

8 x 25m B/S kick arms extended overhead


Main Set

8 x 100m IM switch as follows:

Fly**, B/S, Br/S, F/S

B/S, Br/S, F/S, Fly**

Br/S, F/S, Fly**, B/S

F/S, Fly**, B/S, Br/S


**Fly 25m is done as dolphin kick on back with arms extended overhead.


10 x 50m @1m 30s

  1. 50m Sprint F/S
  2. 50m Medium paced B/S – focus on good turn technique
  3. 50m Sprint F/S
  4. 50m Medium paced B/S – focus on good turn technique
  5. 50m Sprint F/S*
  6. 50m Sprint B/S
  7. 50m Medium paced F/S – focus on good turn technique
  8. 50m Sprint B/S
  9. 50m Medium paced F/S – focus on good turn technique
  10. 50m Sprint B/S

*1 minute extra recovery after number 5


Cool Down

100m choice

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)

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