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Wednesday – Working the form strokes

Warm Up

Lane 1 and 2: 200m F/S

Lanes 3 to 6: 250m F/S


Lanes 1 and 2: 6 x 75m B/S (25 Kick, 50 single-arm shoulder lift) @2.30

Lanes 3 to 5: 6 x 100 B/S (25 Kick, 50 single-arm shoulder lift, 25 full stroke) @2.30

Lane 6: 6 x 125 B/S (25 kick, 50 single-arm, 50 full stroke) @2.30


Main Set

Lanes 1 and 2: 6 x 75m B/S – 25m fast, 50m good form @2.30

Lanes 3 to 5: 6 x 100m B/S – 25m fast, 75m good form

Lanes 6: 6 x 125m B/S – 50m fast, 75m good form


Lane 1: 4 x 75m IM – no free @2.30

Lanes 2 to 5: 4 x 100m IM @2.30

Lane 6: 4 x 125 IM @2.30 (50 free)


Lane 1: 6 x 50m F/S @1.30 – Odds Fast Up, Evens EZ back

Lane 2 to 5: 6 x 50m BR/S-F/S @1.30 – Odds Fast Up, Evens EZ back

Lane 6: 6 x 50m BR/S @1.30 – Odds Fast Up, Evens EZ back


Total: 1700-2600m


Total: 1700m-2500m

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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