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Friday – IM with a boost

Today’s set we are working on swimmers building an aerobic base for the 200 IM, which many of them will swim at the ACAMIS champions. Just to finish off at the end, they will do some vertical kick with fins and then rip the fins off to do a 25m sprint. In these sprints it feels like weights have been taken off the legs and super-fast!

Warm Up

100m F/S

100m B/S

100m F/S kick

100m F/S

Main Set

200m IM @3.45

4 x 100m IM – rotate fast 25 @2.00

4 x 50m IM order kick (B/S and BR/S without board) EZ UP, FAST Back

8 x 25m IM order @30s (2 x Fly, 2 x B/S…)

4 x 50m 4 x 50m IM order kick (B/S and BR/S without board) Fast UP, EZ Back

4 x 100m IM – rotate fast 25 @2.00

 

2 x (20s Vertical Kick + 5 vertical blasts @1.00) then fins off 25m F/S sprint – EZ B/S back

3 x (20s Vertical Kick + 5 vertical blasts @1.00) then fins off 25m F/S sprint – EZ B/S back

3 x (20s Vertical Kick + 5 vertical blasts @1.00) then fins off 25m F/S sprint – EZ B/S back

 

Cool Down

100m B/S EZ

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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