Skip to content

Friday – Ramping it up

As we push into the last two weeks of the school term before a break for Christmas, we have one more in-house event to go, so we are stepping up both the mileage and intensity for the next few sessions before backing off just before the meet.

Warm Up – 12 mins
200m F/S Fingertip drag, 100m B/S, 100m F/S kick 200m F/S Fingertip drag, 100m B/S, 100m F/S kick, 100m F/S single arm 200m F/S Fingertip drag, 100m B/S, 100m F/S kick, 100m F/S single arm 200m F/S Fingertip drag, 100m B/S, 100m F/S kick, 100m F/S single arm, 100m F/S
Main Set (45)
8 x 50m F/S kick @1.30 aim 1.05 or less (12) 8 x 50m F/S kick @1.30 aim 1.00 or less (12) 8 x 50m F/S kick @1.30 aim 55 or less (12) 9 x 50m F/S kick @1.20 aim 55s or less (12)
6 x 100m @2.20 (14) 6 x 100m F/S @2.15 (13.5) 7 x 100m F/S @2.00m (14) 8 x 100m F/S @1.45 (14)
6 x 50m B/S @1.30 Odds FAST! Evens EZ (9) 6 x 50m B/S @1.30 Odds FAST! Evens EZ (9) 7 x 50m B/S 1.15 Odds FAST! Evens EZ (9) 8 x 50m B/S @1.10 Odds FAST! Evens EZ (9)
6 x 25m Fly First 6 strokes FAST EZ F/S to end @45 (6) 6 x 25m Fly First 6 strokes FAST EZ F/S to end @45 (6) 6 x 25m Fly First 6 strokes FAST EZ F/S to end @45 (6) 6 x 25m Fly First 6 strokes FAST EZ F/S to end @45 (6)
1 x 50m F/S for time 1 x 50m F/S for time 1 x 50m F/S for time 1 x 50m F/S for time
Cool Down (3)
100 B/S
1900m 1900m 2150m 2450m

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: