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Wednesday – Breaststroke time

Warm Up

200 F/S, 100 B/S, 100 F/S

Warm Up

200 F/S, 100 B/S, 200 F/S

Warm Up

200 F/S, 200 B/S, 100 F/S

Main Set

16 x 25 BR/S kick @55 as:

1-8 arms extended

9-16 Y-scull

2 x 100 BR/S @2.45

8 x 50 BR/S @1.30 with 2nd 50 Build

12 x 25 with Fins 2 strokes Fly, 2strokes BR/S pull / Fly kick @50

Main Set

16 x 25 BR/S kick @55 as:

1-8 arms extended

9-16 Y-scull

3 x 100 BR/S @2.30

7 x 50 BR/S @1.20 with 2nd 50 Build

12 x 25 with Fins 2 strokes Fly, 2strokes BR/S pull / Fly kick @50

Main Set

20 x 25 BR/S kick @50 as:

1-12 arms extended

13-20 Y-scull

4 x 100 BR/S @2.15

8 x 50 BR/S @1.20 with 2nd 50 Build

6 x 50 with Fins 2 strokes Fly, 2strokes BR/S pull / Fly kick @1.20

Cool Down

100 B/S with fins

Cool Down

100 B/S with fins

Cool Down

100 B/S with fins

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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