Skip to content

Monday – The 5th stroke and freestyle

Developing a good underwater dolphin kick is the key to good starts and turns. One of the things I like to get swimmers to do is work on generating a fast dolphin kick off the wall and building skills to kick on their front, side and back.

Warm Up

200m F/S

200m F/S kick

Main Set

8 x 25m – 6 underwater dolphins kicks FAST into fingertip drag freestyle @1.00

8 x 25m – 2 dolphins kicks on front, then side, then back with good B/S to end @1.00

8 x 25m as Odds 25m Fly, Evens 25m dolphin kick on back arms extended @1.00

1 x 50m Fly strong @2.30

2 x 25m Fly FAST with walk back

2 x 200m F/S @4.30

4 x 100m F/S kick as 25m FAST, 75m steady @3.00

8 x 50m F/S pull @1.15

8 x 25m F/S as Odds SPRINT for time from dive, Evens 25m EZ recovery good technique

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)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: