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Thursday – Descending 50’s

Descending sets are a great way to get swims to experience gradual changes in speed. Having the capacity to know when to push harder or when to hold back is essential for swimming race distances of 100m and upwards.

Warm Up

2 x 200m F/S with fins – as 4 x 50 breathe every 2, then every 3, 4 then 5 strokes

300m F/S pull with no breathing in flag zone

4 x 25m F/S kick build @45s

Main Set

3 rounds of 4 x 50m Descending as (1: 70%, 2. 80%, 3. 90%, 4. 100%)

  • First round is F/S @1.10
  • Second round is B/S @1.15
  • Third round is BR/S @1.20

1 x 100m F/S with 8 fast strokes in the middle of each 25m

4 x 50m with fins (Fly breakout with 4 fast strokes, then EZ F/S for remainder of 50) @1.00

4 x 25m Fly @30

1 min rest

4 x 25m Fly @30

Cool Down

100m B/S

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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