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Wednesday – Relays to finish

Relays are an excellent way for students to complete some quality sprint work while having fun with their team mates at the same time. You can undertake a variety of relays and mix up abilities, so that members of the squad can get to know each other better, beyond knowing the swimmers in their lane.


100m F/S, 50m single-arm F/S

100m B/S, 50m single-arm B/S

Main Set

2 x 100m F/S kick (25m Hard, 25m Medium, 25m Hard, 25m Medium)

4 x 75m kick (25m Fly with 4 kicks one breath, 25m BR/S kick, 25m Fly with 4 kicks one breath)

2 x 200m IM

4 x 125m IM as follows:

  • 1 and 2: 50 Fly, 25m all other strokes
  • 3 and 4: 25m all strokes except 50m F/S


  1. 50m F/S
  2. 25m F/S
  3. 25m B/S
  4. 25m BR/S
  5. 25m F/S kick
  6. 25m Fly

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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