Skip to content

Wednesday – Four by Six

Warm Up

200 Free

100 Back

100 Free single-arm

Pre-Set

3 x 200 Free Pull @3:30

8 x 25 @45 as:

  • Odds Fly
  • Evens Free 15 Fast / 10 EZ

Main Set

6 x 50 Free Pull @1:00 Descend 1-3 and 4-6

50 Back EZ

6 x 50 Free @1:00 Descend 1-3 and 4-6

50 Back EZ

6 x 50 Free @55 – First 25 Steady / Second 25 Strong

50 Back EZ

6 x 50 Free w zoomers @45 – – First 25 Steady / Second 25 Strong

50 Back EZ

Cool Down

100 IM – Decreasing speed 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)

Leave a Reply

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