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Friday – bring it home free

Today’s workout concentrates on the breaststroke to freestyle portion of the IM. Starting with work on the breaststroke pull-out moving into an open turn with a fast freestyle finish.

Warm Up

200m as 100m F/S and 100m B/S

8 x 50 F/S as:

  • 1, 3, 5 and 7 done as 50m F/S kick with board @1.30
  • 2, 4, 6 and 8 done as 50m F/S pull @1.20

Main Set

4 x 25m BR/S with focused pull-out @45

Practice BR/S to F/S open turn (5 mins)

10 x 50m BR/S to F/S by 25m (BR/S with pull-out then DPS, then FAST 25m F/S) @2.00

3 x 100m IM from dive @2.45

Cool Down

100m 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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