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Wednesday – kicking-in

Lane 1 Lanes 2 to 4 Lanes 5 and 6
Warm Up

100 F/S, 100 B/S, 100 B/S single-arm

 

Main Set

10 x 25 B/S kick @1.00 as:

·      25 left shoulder + hip up

·      25 right shoulder + hip up

·      25 6 kick switch shoulders

 

8 x 50 B/S @1.30 (4 and 8 FAST)

 

14 x 25 F/S @50 as:

Odds – Fast

Evens – Steady

 

6 x 50 F/S @1.15

 

3 x 25 sprint with walk back (F/S, B/S, F/S)

 

Cool Down

50 B/S EZ

Warm Up

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

 

Main Set

10 x 25 B/S kick @50 as:

·      25 left shoulder + hip up

·      25 right shoulder + hip up

·      25 6 kick switch shoulders

 

11 x 50 B/S @1.15 (4,7 and 10 FAST)

 

16 x 25 F/S @45as:

Odds – Fast

Evens – Steady

 

8 x 50 F/S @1.00

 

3 x 25 sprint with walk back (F/S, B/S, F/S)

 

Cool Down

100 B/S EZ

Warm Up

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

 

Main Set

12 x 25 B/S kick @45 as:

·      25 left shoulder + hip up

·      25 right shoulder + hip up

·      25 6 kick switch shoulders

 

12 x 50 B/S @1.05 (4, 8 and 12 FAST)

 

16 x 25 F/S @40 as:

Odds – Fast

Evens – Steady

 

10 x 50 F/S @50

 

3 x 25 sprint with walk back (F/S, B/S, F/S)

 

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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