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Friday – Butterfly Friday

Warm Up

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

Main Set

12 x 25 kick @1.00 as:

  • Odds (1,3,5,7,9,11) Fly kick with arms by side breathing every 4th kick
  • Evens (2,4,6,8,10,12) Fly kick on back with arms extended

To be completed with fins

16 x 25 as 2 strokes BR/S pull / Fly kick, 2 strokes Fly @50

To be completed without fins

9 x 25 Fly @50

3 x 25 Sprints from a dive with walk back 1 x Fly, 1 x F/S, 1 x Choice

Cool down

100 B/S EZ

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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