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Monday – Breaststroke pull out

We continue on with our theme of body rotation in freestyle but begin our work on breaststroke. Junior swimmers need to understand the benefits of performing a proper pullout and the various rules associated with it for competition breaststroke swimming. Today we have the large TV screen on pool deck and were able to show a really good breaststroke pullout video by Laura Sogar using the Fitter and Fast swimming videos app on the iPad, mirroring it to the TV. It is important that swimmers get to perform the breaststroke pullout from a dive as well as from a push off the wall.


Warm Up

200m F/S

4 x 50m F/S – odds kick, evens single arm-freestyle with arms extended

Main Set

4 x 25m F/S single-arm with arm by side breathing to opposite side as stroking arm

4 x 25m F/S 6 kick switch

10 x 50m F/S @1.20 – Odds Pull with buoy, Evens swim

2 x 25m F/S – 4 strokes head up water polo style, 4 strokes head down, repeat for 25m

4 x 25m F/S sprint – perfect push off and work on body rotation

8 x 25m BR/S – work on perfect pullout

4 x 25m BR/S from dive and walk back – perfect streamline off dive and then pullout

5 x 100m IM @2.40 – focus on streamline off wall and BR/S pullout


Total: 2175


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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