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Wednesday – Back rotation

Warm Up

200m F/S, 200m B/S, 100m Fly single-arm

Main Set

4 x 50m as 35m Fly and 15m BR/S Pull/Fly Kick @1.30

4 x 75m B/S @2.15 as:

  • 25m left arm with shoulder rotation
  • 25m right arm with shoulder rotation
  • 25m 12 count kick with 3 stroke switch

16 x 50m as:

  • 4 x 25m B/S (1 and 3 FAST, 2 and 4 EZ) @1.15
  • 6 x 50m B/S @1.10
  • 6 x 50m as 25m B/S, 25m BR/S @1.20

8 x 25m F/S fast kick with slow arms and DPS

50m F/S FAST for time

Cool Down

50m B/S

Total: 2100m

 

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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