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Friday – Sprint 50’s

Our last session before the Chinese New Year holiday was a quality session focused on high paced 50’s aiming to swim within 4 seconds of Personal Best times. The set is broken into 2, so that the is some repetition and comparability to it. The first 6 efforts. Of the 12 efforts, the first 6 were starting in the water from a push and the second 6 focused on using the blocks from a dive, or proper backstroke start. We can then see the impact of what a good start can do to times, if executed well.

Warm Up

4 x 100m (F/S, B/S, F/S, B/S)

8 x 25m F/S kick @45

4 x 25m F/S build @40

Main Set

4 x 50m F/S Sprint from push off wall @2.30

2 x 50m Choice Sprint (other than F/S) from push off wall @2.30 – same stroke must be done for each 50m

50m EZ recovery

4 x 50m F/S Sprint from dive @2.30

2 x 50m Choice Sprint (other than F/S) from dive @2.30 – same stroke as in first set

Cool Down

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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