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Monday – descend at the end

Warm Up

200 F/S

200 Choice

100 Kick – own choice

4 x 25 Fly @50

4 x 25 F/S @45 NB first and last 5m

2 x 50 F/S @1:10 NB in red zone

Main Set

4 x 25 Fish Kick @50

4 x 50 Fly w fins @1:10

6 x 25 Fly @50


8 x 75 B/S @1:40 as:

  • 25 left arm
  • 25 right arm
  • 25 Build

8 x 25 B/S @45 as:

  • Odds – 3 stroke switch with 12 count kick
  • Evens – Fast


6 x 50 F/S kick @1:20 w first 25 Fast

6 x 100 F/S Pull with finger paddles @2:00 – focus on early vertical forearm

12 x 50 F/S @1:00 descend 1-3, 4-6, 7-9, and 10-12

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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