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Monday – Building speed

Lane 1 Lane 2-3 Lane 4-5 Lane 6
Warm Up

100 Free, 100 Back, 100 Free Pull, 100 Back

14 x 25 Free Kick @45 as:

Odds Fast, Evens Steady.

 

Warm Up

100 Free, 100 Back, 200 Free Pull, 100 Back

14 x 25 Free Kick @45 as:

Odds Fast, Evens Steady.

 

Warm Up

200 Free, 100 Back, 200 Free Pull, 100 Back

16 x 25 Free Kick @40 as:

Odds Fast, Evens Steady.

 

Warm Up

200 Free, 100 Back, 200 Free Pull, 100 Back

16 x 25 Free Kick @40 as:

Odds Fast, Evens Steady.

(30)

Main Set

3 x 100 Free Pull @2.40

6 x 25 Free @1.00 2 Fast 1 EZ

3 x 100 Free @2.20

6 x 25 Free @1.00 2 Fast 1 EZ

 

100 Y-scull

 

9 x 50 Breast Build as:

8 @1.30

 

4 x 25 Breast Fast from dive

 

Main Set

4 x 100 Free Pull @2.30

6 x 25 Free @50 2 Fast 1 EZ

4 x 100 Free @2.15

6 x 25 Free @50 2 Fast 1 EZ

 

100 Y-Scull

 

10 x 50 Breast Build as:

6 @1.25

4 @1.20

 

4 x 25 Breast Fast from dive

 

Main Set

5 x 100 Free Pull @2.00

6 x 25 Free @50 2 Fast 1 EZ

5 x 100 Free @1.55

6 x 25 Free @50 2 Fast 1 EZ

 

150 Y-scull

 

11 x 50 Breast Build as:

6 @1.20

5 @1.15

 

4 x 25 Breast Fast from dive

Main Set

6 x 100 Free Pull @1.45

6 x 25 Free @45 2 Fast 1 EZ

6 x 100 Free @1.40

6 x 25 Free @45 2 Fast 1 EZ

(30)

 

200 Y-scull

 

12 x 50 Breast Build as:

6 @1.15

6 @1.10

 

4 x 25 Breast Fast from dive

 

Cool Down

100 Back EZ

Cool Down

100 Back EZ

Cool Down

100 Back EZ

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)

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