Skip to content

Friday – Freestyle Bookends

Warm Up

200 Free, 100 Back, 100 Breast


Main Set

8 x 50 Freestyle kick @1.30 as 25 Fast / 25 Steady

6 x 50 Free @55 – If you can try to do 8


6 x 50 as 25 Fly / 25 Back @1.10

4 x 50 as 25 Breast / 25 Free @1.15

2 x 100 IM @2.10


4 x 25 Y-scull with 15 seconds rest after each 25

16 x 25 @45 as 25 Free Fast work the kick / 25 Back steady

2 x 50 Free for time @2.00


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)

Leave a Reply

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

%d bloggers like this: