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Monday – All four strokes

Warm Up

200m F/S, 100m B/S, 100m BR/S

Main Set

Swim the following set through four times, once for each stroke:

4 x 25m Kick – no board @50

4 x 25m Drill (Fly = breast arms-fly legs, B/S = single-arm periscope, BR/S = 2 kicks 1 pull, F/S = 3 strokes switch)

4 x 25m Perfect Form @45

4 x 50m (25m Fast, 25m EZ) @1.30

Relays 4 x 15m with each swimmer going twice – work on takeovers

Total: 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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