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Friday – Freestyle Fix

Now our school has appointed a full time Aquatics Director, this has enabled me to begin to spend time with some of our younger swimmers in the development lanes of the squad. Today we worked on some freestyle endurance and it was stressed the importance of performing tumble turns regularly, even when tired, to help with getting fitter and stronger in longer swims.

Warm Up

200m F/S

5 x 50m F/S kick @1.30

4 x 75m F/S (25m breathe left side only, 25m breathe right side only, 25m bilateral breathing) @2.00

Main Set

2 x 200m F/S @4.30 work on performing good turns and smooth stroke @4.30

2 x 200m F/S with pull buoy work on turns with pull buoy and one goggle breathing @4.30

1 x 25m F/S sprint for time

1 x 15m F/S sprint

1 x 25m Choice sprint for time (not F/S)

1 x 15m Choice sprint

Cool Down

50m B/S with tumble turn



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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