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Monday – Freestyle catch

Warm Up

100 F/S as 25 Slo-mo / 25 tempo

200 IM

100 O/C

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

4 x 25 Fly NB first and last 5m and first breath

Main Set

400 F/S as 100 kick, 100 drill, 200 swim

200 BR/S kick

6 x 100 F/S as:

  • 2 x 25 Tarzan / 75 swim @2:10
  • 2 x 25 Y-scull / 75 swim @2:10
  • 2 x 25 Kick / 75 swim @2:00

8 x 50 on 1:10 as:

  • 1-4 IM order
  • 5-8 25 IM order fast – F/S on 2nd 25

8 x 25 F/S as 2 Fast / 1 EZ @45

9 x 100 F/S pull @2:00 – last 4 with paddles

4 x 25 F/S pull with paddles fast @45 – focus on catch

Cool Down

100 B/S 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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