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Friday – Swimming breaststroke ‘downhill’

One of the best ways to get swimmers to start performing effective breaststroke is to have them imagine that they are swimming it downhill. This notion has swimmers thinking about shooting the arms forward in the recovery phase of the stroke, having the head looking down at the bottom of the pool and kicking into the glide. Two drills that I like to use for developing this downhill feeling of swimming breaststroke is having swimmers perform two kicks to one pull and breaststroke arms with butterfly legs using fins.

Warm Up

200m F/S

4 x 50m BR/S kick with board @1.50

4 x 25m BR/S kick arms extended – no board

Main Set

8 x 50m as 25m BR/S two kicks to one pull, 25m F/S @1.30

8 x 25m BR/S pull with Fly kick with fins @50

4 x 25m BR/S sprint – 1 and 3 from a push, 2 and 4 from a dive

8 x 25m Fly with fins @50s – 1 min break after 4

Breaststroke relay

Total: 1400m

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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