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Tuesday – Just flyin’

Warm Up

200m F/S

8 x 25m Fly kick with hands by side, breathe every 4 kicks @50

Main Set

4 x 25m BR/S arms with Fly kick @50

4 x 50m single-arm Fly with arm by side @1.30

4 x 25m Fly – full stroke @1.00 breathe every 2 strokes

8 x 25m Fly with fins @1.00 breathe every 2 strokes

4 x 25m B/S single-arm periscope drill with fins @50

4 x 50m B/S 3 stroke switch with fins @1.15

4 x 50m B/S as 1 and 2 FAST with fins, 3 and 4 steady / good technique no fins @1.30

Sprints as 1 x 25m Fly, 1 x 25m B/S, 1 x 25m F/S

Total: 1575m


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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