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 |
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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)