Skip to content

Wednesday – 25-75s

Warm Up

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

Main Set

8 x 25 IM order Kick @50

10 x 100m as:

4 x 100 as 25m Fly, 75m B/S @2.15

3 x 100 as 25m B/S, 75m BR/S @2.40

2 x 100 as 25m BR/S, 75m F/S @2.10

1 x 100 IM @2.00

Sprint Set

4 x 25m Fly Sprint @1.30

3 x 25m B/S Sprint @1.30

2 x 25m BR/S Sprint @1.30

1 x 25m F/S Sprint @1.30

Cool Down

100m B/S EZ

Total: 2050m

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: