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Friday – sustained kick and 50s

One of the things our junior swimmers are working on at the moment is sustaining their speed with their kick. Learning to hold a pace for a number of repetition is a skill that is valuable to swimmers as they learn pacing. Also, being able to hold a specific time, means that swimmers have to make sure they do not swim their first few repetitions too hard, so that they compromise their speed later on and do not make the target time. Swimmers get instant feedback and if they are successful, they can set new goals for next time. We all introduced a pacing set called ‘on the button’ where the swimmers need to swim a specific time for each 25 in order to earn a point. This brings in a competition focus but to get the pacing ‘right’ and begin to understand that often when asked to swim slow and steady, they actually swim too fast!


Warm Up

100m F/S, 100m B/S

4 x 75m F/S as 25m Kick, 25m left arm, 25m right arm @2 mins

8 x 25m F/S kick @45 hold 30s or below for each 25m

Main Set

6 x 50m F/S @1.20 descending 1 to 3 and 4 to 6

6 x 50m B/S @1.30 descending 1 to 3 and 4 to 6

4 x 100 IM with fins @2.15

6 x 25m On the button ‘pace’ set @1.00

  1. 27s
  2. 27s
  3. 22s
  4. 25s
  5. 30s
  6. 20s

Cool Down

100m Choice

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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