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Tuesday – Free and Back Pull

Warm Up

100 sculling

100 B/S

200 IM

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

2 x 50 F/S NB in red zone and first stroke

4 x 25 Fly

Main Set

10 x 50 F/S pull as:

  • 3 x 50 @1:10 w fulcrum and pbuoy
  • 3 x 50 @1:10 w paddles and pbuoy
  • 4 x 50 @1:00 pbuoy only

6 x 25 F/S @45 as:

  • 4 x 25 F/S w paddles and strong kick – focus on catch
  • 2 x 25 F/S fast

10 x 50 B/S as:

  • 4 x 50 single-arm w paddles
  • 3 x 50 w paddles
  • 3 x 50 solid swim

2 x 25 B/S Fast @45

Cool Down

100 BR/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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