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Saturday – Beginning to feel the water

When trying to explain to swimmers, and parents for that matter, about needing to have a feel for the water in order to be able to maximise the catch and pull phase of any stroke, there are often blank faces. Essentially, the feel can be achieved through having fingers in the correct position alongside effective sculling of the water, which develops the hands and forearms as forces to propel the swimmer forward.

swim hands

Warm Up

100m F/S, 100m B/S

8 x 50m as 25m windscreen wiper scull, 25m F/S

Main Set

5 x 50m of each of the following breaststroke drills:

  • BR/S kick on back – arms extended – focus on knees not coming out of the water
  • BR/S kick on front  – arms extended – focus on streamline body position
  • BR/S 2 kicks to 1 pull with the 2nd kick underwater
  • BR/S kick with hands behind back focus on hip drive
  • BR/S with fly kick with fins – focus on hip drive with fast arms

8 x 25m – 10-15m fast BR/S with Fly kick with fins – complete remainder of 25m with EZ B/S

4 x 15m BR/S pull outs with sprint from dive to 15m

5 x 50m BR/S with perfect pull out and turns with pull out @1.15

Relays and 100m Cool Down

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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