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Monday – Returning with a kick

Having had a week off for spring break, swimmers returned to training this morning with a backstroke and breaststroke focus this week. To begin, we are specifically working on the kicking an streamlining skills associated with both strokes. With our new aquatices director on board, I am enjoying the responsibility of coaching just the two lanes rather than the 6 lane, which had become the norm for the past 2 years or so. Swimmers now can get away with less but in return get a bit more feedback and attention!


200m F/S

4 x 75m B/S as 25m left arm, 25m right arm, 25m full stroke @2.00

Main Set

4 x 50m B/S kick as 25m with arms extended overhead FAST and 25m arms by side with shoulder rotation – 8 count @1.45

4 x 25m B/S kick build @55

6 x 50m B/S as 1-2 and 4-5 pull, 3 and 6 full stroke FAST @1.45

4 x 50 BR/S kick as 25m FAST and 25m with fewest number of kicks@2.00

4 x 25m BR/S kick Build @50

6 x 50m BR/S as 1-2 and 4-5 DPS, 3 and 6 full stroke FAST @1.45

4 x 35m sprints – 1-2 B/S, 3-4 BR/S – focus on turns

Cool Down

50-100m F/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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