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Friday – Free steady and fast

Warm Up

200m F/S

25m Fly

50m as 25m Fly, 25m B/S

75m as 25m Fly, 25m B/S, 25m BR/S

100m IM

Main Set

8 x 50m as Odds F/S kick with board FAST!, Evens F/S pull with buoy EZ @1.30

100m B/S EZ

1 min recovery drink break


12 x 50m F/S @1.20 every 4th 50 is FAST

100m B/S EZ

6 x 25m F/S from push (10m FAST, 15m EZ) walk back

6 x 25m F/S from dive (15m FAST, 10m EZ) walk back

Relay – 50m F/S


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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