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Wednesday – Strength to Fly

Fins are good for developing strength in junior swimmers to perform good butterfly. With a set of IMs prior to a doing some work on Fly, our swimmers are a little fatigued and the stroke begins to breakdown. The introduction of fins at this point enables them to maintain the Fly work for longer, increasing their overall strength.

Warm Up

200m F/S

4 x 25m F/S kick @45 (aim to hold 30s or less)

2 x 50m F/S kick @1.30 (aim to hold 1 min or less)

4 x 25m F/S 3 stroke switch drill @45

9 x 25m F/S descend 1-3, 4-6, 7-9

Main Set

4 x 100m IM @2.40

2 x 25m Fly kick with fins and board @45

4 x 25m Fly with fins @45

2 x 25m Fly kick with fins and board @45

4 x 25m Fly with fins @45

2 x 25m Fly kick with fins and board @45

75m EZ as 25m B/S, 25m BR/S and 25m F/S


50m F/S, 50m B/S, 25m BR/S

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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