Monday – Freestyle with choice

With swimmers learning the routines of practice, we can now begin to incorporate a bit of choice into their swim sets. Today’s set focuses on freestyle with some choice added in as the end of each set. Swimmers have to seed themselves in the lane according to the strokes that they swim to avoid catching up with the swimmer in front.

Warm Up

3 x (100m F/S, 50m B/S)

8 x 50m Kick FAST Up, EZ Back – First 5 F/S and Last 3 Choice

Main Set

12 x 100m as follows:

  • 4 x 100m F/S descending @1.45
  • 4 x 100m F/S pull descending @2.00
  • 4 x 100m Choice descending @2.20

4 x 50m Sprints IM order @1.30

Cool Down

100m F/S or B/S mix

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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