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Monday – The mash-up

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

200 F/S

100 B/S kick

100 B/S

100 B/S single-arm

Warm Up:

200 F/S

100 B/S kick

100 B/S

200 B/S single-arm

Warm Up:

300 F/S

100 B/S kick

100 B/S

200 B/S single-arm

Main Set:

2 times through:

·      3 x 100 B/S @2.40

·      4 x 25 B/S kick FAST(Maximum Effort) arms by side rotate should every 12 kicks @1.15

Repeat

 

16 x 25 @1.00 as:

·      Odds – 2 strokes Fly, 2 strokes BR/S arms Fly kick

·      Evens Fly – maintain stroke count

 

18 x 25 F/S kick @50 – every 4th 25 FAST

 

8 x 100 F/S as:

·      4 x 100 pull @2.30

·      4 x 100 @2.15

 

4 x 25 IM order sprint from dive walk back

Main Set:

2 times through:

·      4 x 100 B/S @2.15

·      4 x 25 B/S kick FAST (Maximum Effort) arms by side rotate should every 12 kicks @1.15

Repeat

 

18 x 25 @50 as:

·      Odds – 2 strokes Fly, 2 strokes BR/S arms Fly kick

·      Evens Fly – maintain stroke count

 

20 x 25 F/S kick @45 – every 3rd 25 FAST

 

9 x 100 F/S as:

·      3 x 100 pull @2.10

·      3 x 100 @2.00

·      3 x 100 @1.55

 

4 x 25 IM order sprint from dive walk back

Main Set:

2 times through:

·      4 x 100 B/S @2.00

·      6 x 25 B/S kick FAST (Maximum Effort) arms by side rotate should every 12 kicks @1.00

Repeat

 

20 x 25 @45 as:

·      Odds – 2 strokes Fly, 2 strokes BR/S arms Fly kick

·      Evens Fly – maintain stroke count

 

20 x 25 F/S kick @45 – every 3rd 25 FAST

 

10 x 100 F/S as:

·      3 x 100 pull @1.50

·      4 x 100 @1.45

·      3 x 100 @1.40

 

4 x 25 IM order sprint from dive walk back

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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