Monday – Free and Back
| Lanes 1 and 2 | Lanes 3 and 4 | Lanes 5 and 6 |
| Warm Up
400 SKPS
Main Set 2 Rounds (1 Free, 2 Back): 8 x 75 Free @2.20 / @2.45 as: 25 kick FAST 25 left-arm 25 right-arm
100 T-scull w snorkel
9 x 50 Descending 1-3 @1.30
Sprint set 4 x 25 Fly sprint from Dive
Cool Down 100 EZ Choice
|
Warm Up
500 SKIPS
Main Set 2 Rounds (1 Free, 2 Back): 10 x 75 @2.00 / 2.15 as: 25 kick FAST 25 left-arm 25 right-arm
100 T-scull w snorkel
12 x 50 Descending 1-3 @1.10 / 1.20
Sprint set 4 x 25 Fly sprint from Dive
Cool Down 100 EZ Choice |
Warm Up
500 SKIPS
Main Set 2 Rounds (1 Free, 2 Back): 12 x 75 @1.45 / @2.00 as: 25 kick FAST 25 left-arm 25 right-arm
150 T-scull w snorkel
12 x 50 Descending 1-3 @1.00 / @1.10
Sprint set 4 x 25 Fly sprint from Dive
Cool Down 100 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)