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Friday – Backstroke with a kick

Swimming backstroke well requires two essential elements:

Excellent leg kick

High stroke rate with shoulder rotation

Today’s set we are focusing on both to develop good, strong backstroke swimmers.

Warm Up

600m as follows

  • 100mF/S
  • 100m B/S
  • 100m F/S kick
  • 100m F/S pull
  • 100m B/S
  • 100m F/S

Main Set

8 x 25m B/S kick @45 – arms extended overhead

8 x 25m B/S single-arm  @45

8 x 25m B/S 3 stroke switch @30s with fins – focus on rotation

8 x 25m B/S 3 stroke switch @30s with fins – focus on arms turnover

4 x 25m B/S – spin drill @1 min – 10 strokes then lay flat with good technique

5 x 50m B/S – good technique @1.10 with 2-3 dolphin kick at start and turn

1 x 50m F/S kick MAX SPEED for time

2 x (5 x 50m F/S kick as follows)

  • 1-4 swim as 25m FAST, 25m Cruise
  • 5 swim MAX SPEED and get within 5s of Max Speed time from earlier

Cool Down

200m EZ Breaststroke



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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