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Tuesday – Freestyle catch

Warm Up

200 O/C swim

100 F/S kick

100 BR/S kick

4 x 25 F/S – last 10m fast

2 x 50 NB – first and last 5m

4 x 25 Fly NB first and last 5m

Main Set

10 x 50 F/S with Fulcrums @1:10 – last 4 pull – fingertip drag focus on recovery

4 x 50 F/S – 3 stroke switch drill – focus on high elbow and press at catch

4 x 50 F/S @1:00 – hold 40s or better for each 50

200 F/S broken at each 50 for 10s – best effort

Cool Down

100 B/S


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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