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Tuesday -Fly technique and strength

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

200 F/S, 100 B/S, 50 Fly single-arm

 

8 x 25 Fish Kick @1.00

 

Main Set

7 x 50 Fly @1.40 as:

·      25 single-arm 3 left-3 right-arm

·      25 BR/S pull w Fly kick

 

18 x 25 @1.00 as:

·      1 Fly

·      1 BR/S DPS

 

 

Sprint set

8 x 25 IM order @1.00 as:

·      2 Fast

·      1 EZ

 

Cool Down

100 EZ Choice

 

Total: 1750m

Warm Up

200 F/S, 100 B/S, 100 Fly single-arm

 

8 x 25 Fish Kick @1.00

 

Main Set

6 x 75 Fly @2.00 as:

·      25 right-arm

·      25 left-arm

·      25 BR/S pull w Fly kick

 

22 x 25 @50 as:

·      2 Fly – stroke count

·      1 BR/S DPS

 

Sprint set

9 x 25 IM order @50 as:

·      2 Fast

·      1 EZ

 

Cool Down

100 EZ Choice

 

Total: 1925m

Warm Up

200 F/S, 100 B/S, 100 Fly single-arm

 

8 x 25 Fish Kick @50

 

Main Set

8 x 75 Fly @1.45 as:

·      25 right-arm

·      25 left-arm

·      25 BR/S pull w Fly kick

 

24 x 25 @40 as:

·      2 Fly – stroke count

·      1 BR/S DPS

 

Sprint set

10 x 25 IM order @45 as:

·      2 Fast

·      1 EZ

 

Cool Down

100 EZ Choice

 

Total: 2150m

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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