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Monday – Tapering Off

Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6
Warm Up

200 F/S, 100 B/S, 100 F/S

 

6 x 50 F/S @2.00 as:

·      Odds – Kick FAST

·      Evens – Kick Steady

 

8 x 25 F/S with snorkel @45

 

2 rounds

100 Steady Smooth

4 x 50 @2.00

1.     blast the breakout (to 12½)

2.     blast the finish (final 12½)

3.     blast both (1st and last 12½)

4.     whole 50 fast

 

100 Y-Scull and T-Scull

 

2 rounds

100 Steady Smooth

4 x 25 @1.00

1.     Dive – blast the breakout (first 15)

2.     blast the finish (final 10)

3.     blast the breakout (first 15)

4.     whole 25 fast

 

Cool Down

100 – 200 EZ Choice

 

Warm Up

200 F/S, 100 B/S, 100 F/S, 100 B/S

 

7 x 50 F/S @1.45 as:

·      Odds – Kick FAST

·      Evens – Kick Steady

 

8 x 25 F/S with snorkel @45

 

2 rounds

150 Steady Smooth

4 x 50 @1.45

1.     blast the breakout (to 12 ½)

2.     blast the finish (final 12½)

3.     blast both (1st and last 12½)

4.     whole 50 fast

 

150 Y-Scull and T-Scull

 

2 rounds

100 Steady Smooth

4 x 25 @1.00

1.     Dive – blast the breakout (first 15)

2.     blast the finish (final 10)

3.     blast the breakout (first 15)

4.     whole 25 fast

50  as FAST 25 then EZ

 

Cool Down

100 – 200 EZ Choice

Warm Up

200 F/S, 100 B/S, 100 F/S, 100 B/S

 

8 x 50 F/S @1.30 as:

·      Odds – Kick FAST

·      Evens – Kick Steady

 

8 x 25 F/S with snorkel @45

 

2 rounds

200 Steady Smooth

4 x 50 @1.30

1.     blast the breakout (to 12½)

2.     blast the finish (final 12½)

3.     blast both (1st and last 12½)

4.     whole 50 fast

 

200 Y-Scull and T-Scull

 

2 rounds

100 Steady Smooth

4 x 25 @1.00

1.     Dive – blast the breakout (first 15)

2.     blast the finish (final 10)

3.     blast the breakout (first 15)

4.     whole 25 fast

50  as FAST 25 then EZ

 

Cool Down

100 – 200 EZ Choice

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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