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Monday – working the dolphin kick

Diving and pushing off the wall, from a start or turn, is the fastest that a swimmer travels at any point in a swimming race. To maximise speed off the blocks or the wall, swimmers who use effective dolphin kick can often maintain higher speeds than if they were on the water’s surface. In our squad, we focus a lot on appropriate streamlining off the wall and from there into good dolphin kick breakouts. One of my favourite drills is to have the swimmers perform dolphin kicking on their front, on their side and on their back. It also keeps the workout more interesting,


200m F/S

6 x 25m F/S kick @50

4 x 50m F/S drill – fingertip drag @1.30

Main Set

12 x 50m F/S @1.15 every 3rd 50m is FAST – remainder steady with good technique

4 x 15m F/S kick blasts

4 x 10m F/S kick blasts

5 x Tumble Turn races

Tumble Turn relay

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

4 x 25m Fly kick underwater kick arms extended – F/S to end @1.00

4 x 25m Fly kick 2 kicks on front, 2 kicks on side, 2 kicks on back, surface and B/S to end @1.00

8 x 25m Fly up, B/S back @50 – work on dolphin kick off wall


Total: 2100m

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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