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Monday – Back to Free with a Fly finish

Warm Up

100m F/S, 100m B/S, 100m F/S

8 x 25m B/S kick – 1 to 4 shoulder rotation by 6 kicks, 5 to 8 arms extended overhead

Main Set

8 x 50m B/S @1.20 (focus on streamline push off from start and turn, rotate hip and shoulder together, straight arm recovery)

2 x 25m B/S fast @1.00

9 x 50m F/S descend 1-3, 4-6, 7-9 @1.15 – slow down stroke rate, increase kick

8 x 25m F/S 1 to 4 kick target 30s or less, 5 to 8 3 stroke switch drill

2 x 25m Fly from dive

2 x 50m Fly with fins

2 x 25m Fly with fins

2 x 25m F/S sprint – 1 with fins and 1 without

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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