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Wednesday – Kick and glide

Working on the kick to glide component of breaststroke is the key to maintaining momentum and speed through the water. Our squad work on numerous drills gain a feel for moving both fast and efficiently through the water when swimming through the water.

Warm Up

200m F/S

100m single-arm Fly as 3 strokes right and 3 strokes left

4 x 25m Fly @1.00

Main Set

12 x 25m BR/s kick as:

  • 4 x streamline kick no board
  • 4 x Y-scull
  • 4 x 5 fast kicks, 3 long kicks with kick board

8 x 25m BR/S drill – 2 kicks / 1 pull – focus on fast pull and drive hands through to streamline

8 x 50m as 25m BR/S fast, 25m F/S fingertip drag @1.30

2 x 100m F/S @2.15

2 x 25m Sprints as 1. F/S and 2. BR/S from dive

Total: 1550m

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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