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Friday – Fly to IM to Free

We worked on Butterfly last session, especially kick timing, so we will continue the them but include some IM work to raise the volume of the set.

Warm Up

200m F/S

Main Set

Swim twice through:

  • 4 x 25m Fly kick w hands by side breathe every 4th stroke @1.00
  • 2 x 50m @1.30 single-arm Fly with arm by side and breathe to front every 2nd stroke
  • 5 x 100m IM  @2.30 (3 reps on second set)

2 min recovery – water break – repeat


8 x 15m F/S kick – Sprint

2 x 25m Sprint (1. Fly 2. Free)

Total: 1600m

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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