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Friday – Descending Free

Warm Up

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

Main Set 1

20 x 25m @1.00 as:

  • 1 x 25m BR/S pull / Fly kick
  • 1 x 25m Fly
  • 1 x 25m BR/S pull / Fly kick
  • 2 x 25m Fly
  • 1 x 25m BR/S pull / Fly kick
  • 3 x 25m Fly
  • 1 x 25m BR/S Pull / Fly kick
  • 4 x 25m Fly
  • 1 x 25m BR/S pull / Fly kick
  • 5 x 25m Fly

Main Set 2

16 x 50m F/S as

  • 1-4 @1.15 – fingertip drag drill
  • 5-8 @1.10
  • 9-12 @1.05
  • 13-16 @1.00

8 x 25m F/S Kick @45 as 25m FAST, 25m Steady

Sprint Set

Relays, 50m F/S, 25m Fly, 25m BR/S, 25m B/S, 25m F/S

Cool Down

100m B/S EZ

Total: 2250m



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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