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Monday – Long, slow warm-up

Lane 1 and 2 Lanes 3, 4 and 5 Lane 6
Warm Up:

200 F/S

150 F/S kick

150 F/S pull

150 F/S single-arm

100 F/S

 

Warm Up:

200 F/S

200 F/S kick

200 F/S pull

200 F/S single-arm

200 F/S

 

Warm Up:

300 F/S

200 F/S kick

200 F/S pull

200 F/S single-arm

200 F/S

 

Main Set:

8 x 75 F/S @2.30 as

50 F/S finger-tip drag

25 F/S kick fast

 

100 F/S Fast – broken for 10 @each 25

 

4 x 25 sculling with pull buoy

 

16 x 25 @1.00 as:

2 BR/S kick

2 BR/S pull

 

4 x 50 B/S to BR/S every 2nd Fast @1.30

 

Main Set:

10 x 75 F/S @2.15 as

50 F/S finger-tip drag

25 F/S kick fast

 

100 F/S Fast – broken for 10 @each 25

 

4 x 25 sculling with pull buoy

 

16 x 25 @1.00 as:

2 BR/S kick

2 BR/S pull

 

5 x 50 B/S to BR/S every 2nd Fast @1.20

 

Main Set:

12 x 75 F/S @2.00 as

50 F/S finger-tip drag

25 F/S kick fast

 

100 F/S Fast – broken for 10 @each 25

 

6 x 25 sculling with pull buoy

 

20 x 25 @50 as:

2 BR/S kick

2 BR/S pull

 

6 x 50 B/S to BR/S every 2nd Fast @1.15

 

Cool down:

100 B/S EZ

Cool down:

100 B/S EZ

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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