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Friday – More freestyle and backstroke

We continue our theme of working body rotation in freestyle and backstroke, as the strokes are very similar in that regard. Today, we will begin to add some variable pace swims.


100m F/S, 50m B/S, 50m F/S

Main Set

4 x 25m B/S single-arm, with should rotation @50s

6 x 50m B/S @1.30 descending 1-3 and 4-6 – focus shoulder rotation

Kick Set – 2 times through:

  • 4 x 12.5m F/S kick
  • 2 x 25m F/S kick @50s
  • 1 x 50m F/S kick
  • 45s recovery and repeat

4 x 25m F/S finger-tip drag focusing on high elbow

9 x 50m F/S @1.30 descending 1-3, 4-6, 7-9

Relay – 25m FLY and 25m F/S

Total – 1500m

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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