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 |
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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)