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Tuesday – Fly gaining strength

Warm Up

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

Main Set

12 x 25m Fly kick with arms by side breathe every 4 kicks @50

8 x 50m Fly single-arm with arm by side breathe to front @1.30

8 x 75m as 35m Fly, 40m BR/S Pull / Fly kick @2.15

Cool Down

100m B/S EZ

Total: 1900m

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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