Skip to content

Monday – Lots of 8s

Warm Up

400 as:

  • 100 Free
  • 100 Free Kick
  • 100 IM
  • 100 IM Kick

8 x 50 as 25 Dolphin kick on back / 25 IM order


24 x 25 @45 swim straight through:

8 x 25 as:

  • Odds 25 Dolphin kick on back @45
  • Evens 25 Shooter – 10-15m fast UW dolphin kick then EZ Free to the end @45

8 x 25 as:

  • Odds – Single-arm Fly left w arm by side breathing to front
  • Evens – Single-arm Fly right w arm by side breathing to front

8 x 25 Fly @45 – UW kick off wall, perfect form and count strokes

Main Set

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)

100 Back EZ

8 x 100 Free Pull @2:00 *aiming to hold 1:30 or below (Lane 5), 1:25 or below (Lane 6)

100 Back EZ

6 x 50 as 25 Free Slow strong pull with fast kick / 25 Back EZ @1:10

4 x 25 Free Sprint from dive and walk back – focus on fast breakout

Cool Down

200 Back EZ

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)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.