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Monday – Nearly there

With the ACAMIS Championships approaching this coming weekend, we did a descending ladder set for some final lactate tolerance conditioning, as swimmers begin to taper-off for the meet. The final tune-ups will be run by Coach Xu and Coach Kevin, as I am now away on school business for 10 days.

Warm Up

500m as: 100m F/S, 100m B/S, 100m Fly single-arm, 100m B/S, 100m F/S

8 x 50m F/S kick Up Fast, DOWN No Splash @1.20


Main Set

4 x 100m F/S @1.30

1 min recovery

3 x 100m F/S @1.30

1 min recovery

2 x 100m F/S @1.30

1 min recovery

4 x 50m F/S @45

1 min recovery

4 x 25m I/M order SPRINT from dive – walk back


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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