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Friday – Breaking free

It has been great challenging our junior swimmers to keep testing their limits. As they have become to feel confident that they can swim repeats of 50m Freestyle on the minute and the number of reps have increased, now is the time to test them with 10 reps and see how they go. Of course, they were thrilled when they made it and said they could handle a few more!

Warm Up

200m F/S w fingertip drag, 100m B/S, 100m BR/S, 100m B/S

Main Set

8 x 25m @50 as:

  • 1-4 Fly
  • 5-8 F/S Build

6 x 100m IM @2.15

16 x 25m F/S as:

  • 1-6 Drill single-arm @1.20
  • 7-16 @1.00 aiming for 45-50 secs for each rep

Relays – 25m of each stroke

Cool Down

100m B/S

Total: 2300m

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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