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Monday – Long and Strong Freestyle

When we are working on freestyle our swimmers are trying to develop a steady and strong kick coupled with full arm extension. Essentially, we tell swimmers to be ‘long and strong’ in the water. The video footage below is excellent in showing swimmers how they need to be at the front of their stroke.

Warm Up

200m F/S

4 x 75m F/S @1.50 as:

  • 25m single-arm left
  • 25m single-arm right
  • 25m full stroke

4 x 25m F/S – 3 stroke switch drill @45s – focus on strong kick and full arm extension.

Main Set

10 x 50m F/S @1.15

Freestyle turns FAST – 5 each swimmer – Flip, stick and push

5 x 50m B/S @1.20

2 x Kick set with short fins as:

  • 2 x 25m F/S kick no splash @45
  • 2 x 50m F/S kick no splash @1.30
  • 1 x 50m F/S full stroke FAST @1.30

*on second round 2nd 50m kick is done without fins and 50m full stroke is done from dive for time

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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