Skip to content

Tuesday – Fly to Back

Warm Up

200m F/S

4 x 25m B/S kick arms extended @1.00

4 x 25m Fly kick arms by side breathe every 4th kick @1.00

4 x 25m Fly single-arm with arm by side breathe to front

Main Set

4 x 50m as 25m Fly to 25m B/S @1.30

4 x 10m Fly sprints from push – walk back

12 x 50m F/S with perfect turns – every 4th one fast @1.15

4 x 15m Fly sprints from dive – walk back

4 x 50m F/S with perfect turns – 1 and 3 fast from dive, 2 and 4 EZ @1.30

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)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: