Skip to content

Monday – 4 x 4s

Warm Up

200 Free, 200 Back

16 x 25 Kick IM order by 4 @50 – Odds Fast, Evens EZ


Main Set

2 rounds:

4 x 100 IM @15

4 x 25 Free Fast @1.00



4 x 100 Back @2.10

4 x 25 Back Fast @1.00

4 x 100 Free Pull @2.00

4 x 25 Free Fast


Cool Down

100 Back EZ

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)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: