Thursday – Putting in the yards


Some swimmers are keen not to stay too long out of the water during the 2 week Chinese New Year vacation. We have 4 squad days before school gets back, as it is only 4 weeks until the ACAMIS swimming championships. Today’s set was building fitness, strength and endurance.

Warm Up

500m (100m F/S, 100m B/S, 100m Br/S, 100m B/S, 100m F/S)

16 x 25m Kick @45 (Up – F/S, Down Br/S)

8 x 25m IM order @45

Main Set

12 x 100m F/S @2 min (75m moderate, 25m fast) Odds – pull, Evens – full stroke

4 x 25m F/S sprint @1 min

16 x 25m Fly with fins @45

2 x 50m Fly sprint with fins

Relay and Cool Down

100m Choice


About Richard Bruford (92 Articles)
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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