Monday – Starting out with snorkel work
| Lanes 1 + 2 | Lanes 3 and 4 | Lanes 5 and 6 |
| Warm Up
200 F/S, 200 F/S Pull, 200 F/S kick, 100 B/S
Main Set 16 x 25 F/S @45 25 kick with arms by side 25 single-arm left 25 single-arm right
11 x 100 as: 6 pull @2.20 5 @2.15 with last 25 fast
4 x 25 y-scull w snorkel + pull buoy
8 x 75 as: 4 x 25 B/S 50 BR/S @2.15 4 x 50 B/S 25 BR/S @2.00
4 x 25 BR/S Build @1.00 2 x 25 BR/S Pull / Fly Kick @50 4 x 25 Fly @50
Cool Down 100 B/S EZ |
Warm Up
200 F/S, 200 F/S Pull, 200 F/S kick, 200 B/S
Main Set 16 x 25 F/S @45 25 kick with arms by side 25 single-arm left 25 single-arm right
12 x 100 as: 6 pull @2.00 6 @1.55 with last 25 fast
6 x 25 y-scull w snorkel + pull buoy
9 x 75 as: 3 x 25 B/S 50 BR/S @2.10 3 x 50 B/S 25 BR/S @2.00 3 x 50 B/S 25 BR/S @1.55
4 x 25 BR/S Build @50 4 x 25 BR/S Pull / Fly Kick @50 4 x 25 Fly @50
Cool Down 100 B/S EZ |
Warm Up
200 F/S, 200 F/S Pull, 200 F/S kick, 200 B/S
Main Set 16 x 25 F/S @40 25 kick with arms by side 25 single-arm left 25 single-arm right
14 x 100 as: 3 pull with paddles @1.50 3 pull @1.50 8 @1.45 with last 25 fast
8 x 25 y-scull w snorkel + pull buoy
10 x 75 as: 4 x 25 B/S 50 BR/S @1.55 3 x 50 B/S 25 BR/S @1.45 3 x 50 B/S 25 BR/S @1.40
4 x 25 BR/S Build @45 4 x 25 BR/S Pull / Fly Kick @45 6 x 25 Fly @45
Cool Down 100 B/S EZ |
Categories
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)