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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

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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