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 |
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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)