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Monday – Hold the pace

As we start building towards the ACAMIS championships, swimmers need to get more used to feeling uncomfortable at times in training to take their performance to the next level. Too often, we see young swimmers fall off the pace in a set of 100’s or 200’s, usually by going out too fast in the first few repetitions that they cannot hold the pace later in the set, or in the case of longer distances the repeat itself.

Holding times in a set, often means enduring mild discomfort and not being overcome by fatigue that make you want to stop, or quit the set. Toughing things out does make you stronger in the long run. Once you survive that tough set the first time, you know you can handle the next one.

Warm Up

5 x (50m F/S, 50m B/S)

8 x 25m F/S Build @45s

Main Set

5 x 200m @3 mins 40s – hold times for all 5 and maintain stroke count on each lap

50m B/S EZ

6 x 100m B/S @2 mins

2 x 25m F/S sprints @1 min

Cool Down

100m – 200m 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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