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Friday – Putting it together

Warm Up

200m F/S

100m B/S

100m BR/S

4 x 25m Fly @1.00

4 x 25m F/S 85% FAST @1.00

200m F/S – fingertip drag


Main Set

*These should be really hard swims with lots of time to recover and must be swam at maximum effort

2 x 50m F/S Sprint from dive @3.00

2 x 50m B/S Sprint from block start @3.00

2 x 50m BR/S Sprint from dive @3.00

2 x 25m Fly Sprint – 1. from dive (deep end), 2. from push (shallow end) @1.00


200m F/S – fingertip drag – very EZ


1 x 25m Fly Sprint for time walk back

1 x 25m B/S Sprint for time walk back

1 x 25m BR/S Sprint for time walk back

1 x 25m F/S Sprint for time walk back


Cool Down

100m B/S EZ


Total: 1600m

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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