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Monday – Welcome back swimmers!

Our swimming training for the 2019/20 academic year commenced today. Good to see so many swimmers returning to the team and we hope to also be joined by some new faces. Well done to many swimmers who kept up a good level of fitness over the summer break, which made getting back in the water that much easier. We are excited to see what this season has in store!

Warm Up

100 F/S kick

100 F/S

100 Choice kick

100 Choice

4 x 25 F/S NB first and last 5m

4 x 25 Fly NB first and last 5m


Main Set

8 x 75 K/S/P as:

  • 2 F/S @1.30
  • 2 BR/S @1.45
  • 2 B/S @1.45
  • 2 Fly @ 1.45


100 F/S kick (25 fast/25 EZ)

7/8 x 50 F/S @1.00/55

100 BR/S kick

6 x 50 BR/S @1.15/1.10


200 Reverse IM kick

100 F/S kick (25 fast/25 EZ)

100 F/S – aim 10-15s within PB


Relays and cool down

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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