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Wednesday – Backing-up

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

6 x 75 Swim Kick Pull

Warm Up

6 x 75 Swim Kick Pull

Warm Up

6 x 75 Swim Kick Pull

Main Set

16 x 50 Back as:

4 @1.30 every 2nd Fast

6 @1.25 every 3rd Fast

6 @1.20

 

16 x 25 Kick as:

2 Free @45 FAST

2 Back @1.00

 

3 x 100 F/S @2.15 descending 1-3

1 x 25 Free FAST

 

50 Free for time

Main Set

18 x 50 Back as:

6 @1.15 every 3rd Fast

6 @1.10 every 3rd Fast

6 @1.05

 

16 x 25 Kick as:

2 Free @45 FAST

2 Back @1.00

 

3 x 100 F/S @2.00 descending 1-3

2 x 25 Free @45 FAST

 

50 Free for time

Main Set

19 x 50 Back as:

6 @1.05 every 3rd Fast

7 @1.00 every 3rd Fast

6 @55

 

16 x 25 Kick as:

2 Free @45 FAST

2 Back @1.00

 

3 x 100 F/S @1.45 descending 1-3

4 x 25 Free @45 as Odds FAST/Evens EZ

 

50 Free for time

Cool Down

100 Back EZ

Cool Down

100 Back EZ

Cool Down

100 Back EZ

Total: 2150m Total: 2250m Total: 2350m

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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