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Sunday – Breaking up the IM

Warm Up

300 Free w zoomers

100 Back

200 Free kick

100 Back

200 Free Pull


2 rounds of:

  • 100 Free kick steady @2:30 with alignment board and snorkel
  • 8 x 25 Free kick @45 as 2 Fast / 1 EZ

100 Y-scull w pull buoy

4 x 75 Free @1:50 as:

  • 50 single-arm w arm by side breathe to opposite side of stroking arm
  • 25 build

8 x 25 Free @40 as 2 Fast / 1 EZ

Main Set

6 x 100 IM as:

  • 75 @1:30
  • 25 Fast @60

6 x 100 IM as:

  • 25 Fast @45
  • 75 @1:45

Cool Down

100 Free Kick

100 Free – descend stroke count each 25

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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