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Friday – Tuning-up for the 200 IM


500m as 100m F/S, 100m B/S, 100m BR/S, 100m B/S, 100m F/S

8 x 50m Kick FAST F/S UP, No splash F/S kick DOWN

8 x 25m IM order Build @45

Main Set

3 rounds as follows:

  • 4 x 25m Fly with fins @45
  • 2 x 50m B/S @1.05
  • 2 x 50m BR/S @1.10
  • 4 x 25m F/S FAST @30
  • 1 min recovery and put on fins

2 x 50m Sprints as follows:

50m F/S sprint from dive

50m Choice broken @25m for 10s from dive

Cool Down

200m 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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