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Monday – Pyramids and descending ladders

Pyramids and ladder set are great way to mix up distances that swimmers complete and the intensity at which they swim, it also adds variety to the set, keeping things interesting and challenging.

Warm Up

200m F/S

4 x 50m F/S as 25m single-arm right, 25m single-arm left

Main Set – Part 1

4 x 25m F/S kick @45

2 x 50m F/S kick @1.30

30s hydrate

100m F/S kick @3.00

2 x 50m F/S kick @1.30

30s hyrdrat

4 x 25m F/S kick @45

Main Set – Part 2

3 x 100m F/S pull descending 1-3 @2.30

3 x 75m F/S descending 1-3 @2.00

3 x 50m F/S pull descending 1-3 @1.30

3 x 25m F/S descending 1-3 @1.00

*Note – On first rep of each set of 3, swimmers concentrate on technique with Distance per stroke (DPS). This, naturally, slows their pace down and gets them to differentiate when legs get introduced and stroke rate increases with more speed in the subsequent 2 reps.

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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