200 Free, 200 Back
4 x 25 Fly @45
2 times through:
- 25 Free kick Fast @40
- 50 Free kick @1:20 – 1st 25 Fast
- 75 Free kick @1:45 – 1st 25 Fast
- 100 Free kick @2:15 – 1st 25 Fast
6 x 50 Free single-arm @1:10 Descend 1-3 and 4-6
4 times through:
3 x 100 @2:00 as:
- 100 Free Pull at 7 out of 10 effort
- 100 Free at 8 out of 10 effort – aim for 1:25
- 100 Back at 7 out of 10 effort – aim for 1:45
8 x 25 IM order @45 – Fly and Breast are Fast / Back and Free are EZ
100 Back EZ – decrease speed each 25
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)