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Wednesday – Final Prep

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

100 F/S, 100 B/S, 100 B/S kick arms by side

 

Main Set

10 x 25 @1.00 as:

·      25 F/S kick FAST to 15 then EZ

·      25 F/S slow arms fast kick

·      25 Fly

 

3 rounds

3 x 50 @1.45

 

3 x 50 @2.00

1.     15m FAST swim through steady

2.     20m FAST swim through steady

3.     25m FAST swim through steady

 

Cool Down

100 – 200 EZ Choice

 

Warm Up

200 F/S, 100 B/S, 100 B/S kick arms by side

 

Main Set

10 x 25 @1.00 as:

·      25 F/S kick FAST to 15 then EZ

·      25 F/S slow arms fast kick

·      25 Fly

 

3 rounds

3 x 50 @1.30

 

3 x 50 @2.00

1.     15m FAST swim through steady

2.     20m FAST swim through steady

3.     25m FAST swim through steady

 

Cool Down

100 – 200 EZ Choice

Warm Up

200 F/S, 100 B/S, 100 B/S kick arms by side

 

Main Set

12 x 25 @50 as:

·      25 F/S kick FAST to 15 then EZ

·      25 F/S slow arms fast kick

·      25 Fly

 

3 rounds

4 x 50 @1.15

 

3 x 50 @2.00

1.     15m FAST swim through steady

2.     20m FAST swim through steady

3.     25m FAST swim through steady

 

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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