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Monday – Free and Back

Warm Up

200 F/S as 50 Slow Mo – 50 Fast x2

200 B/S Swim as: 75 BK/25 BR X2 (BK-BR Turn)

2 X 100 IM Swim @ 30 sec rest

2 X 25 FLY swim NB 1st and last 5m – NB 1st Stroke

2 X 25 F/S swim NB 1st and last 5m – NB 1st Stroke (Sprint – Max Effort)

4 X 50 F/S swim NB 1st and last 5m – NB 1st Stroke-Turn-U/W Kick

Main Set

2 x through:

8 x 75 F/S @1:30 as:

  • 25 single-arm left
  • 25 single-arm right
  • 25 3-stroke switch w 12 count

8 x 75 @1:45 as:

  • 25 kick Fast
  • 25 Steady – focus on good technique
  • 25 Build

6 x 50 pull @1:05 – descending 1-3 and 4-6

8 x 25 as 2 Fast / 1 EZ

  • Round 1 Free
  • Round 2 Back but with only 4 reps for each set of 75s

4 x 25 @25/30/35

Cool Down

100 Choice

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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