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Thursday – All about timing

Timing is so crucial to both breaststroke and butterfly that the rhythm of both can be developed interchanging breaststroke pull with butterfly legs into full stroke butterfly. The former is great for getting swimmers to dive forward into each stroke in breaststroke whilst beginning to understand the role of the hips in generating forward propulsion. We can use this drill in combination with some butterfly to get the correct timing for the kick.


200m F/S

8 x 50m @1.30 as 25m BR/S kick no board – breathe at the ‘Y’, 25m BR/S full stroke

Main Set

8 x 25m @50 BR/S pull with F/S kick – concentrate on out-sweep and in-sweep

4 x 50m @1.20 BR/S pull with Fly kick with fins

4 x 50m @1.00 BR/S pull with Fly kick with fins FAST!

8 x 50m BR/S @1.30

8 x 25m @50 alternating 2 strokes BR/S, 2 strokes Fly with fins

4 x 25m @50 as odds 15m Fly, 10m BR/S, evens 15m BR/S, 10m Fly w fins

Relays – 25m F/S kick, 25m B/S kick, 50m Fly to B/S

Total: 2000m

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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