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Friday – Fly and Free

Warm Up

300 Free w fins

200 Back w fins

100 Dolphin kick on back with fins


4 x 50 Fly with Fins and count strokes @1:00

Fins Off

12 x 25 as:

  1. 25 Dolphin kick on back @45
  2. 25 Shooter – 10m fast UW dolphin kick then EZ Free to the end @45
  3. 25 Fly @45

Repeat 4 times

4 x 25 Fly @45 – perfect form and count strokes

Main Set

4 x 100 Free Pull @2:00 – Build each 25 e.g. 1st 25 steady, 4th 25 Fast – fingertip drag and long strokes

12 x 50 F/S Kick @1:20 – descend 1-3 – Slow one should not be slower than 1 minute. Fast one aiming for 50s or less

8 x 100 Free as:

  • 1-3 @2:00
  • 4-6 @1:50
  • 7-8 @1:45

*aiming to hold 1:30 or below (Lane 5), 1:25 or below (Lane 6)

2 x 25 Free Sprint from a dive – walk back

Cool Down

100 EZ 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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