Do you guys ever do something like 4 hard strokes fly after push off, some steady breast in between and finish to the wall with fly?
Nope. I might do the breakout full stroke then switch to one arm fly. But I wouldnâ€™t really do what youâ€™re talking about. Partly because 4 strokes fly is going to put me fairly far down the pool, and steady breast means a very long stroke to me. Iâ€™d be at the wall in 3 strokes.
One that I have seen, but Iâ€™ve done maybe twice in my life, is alternating 1 stroke fly with1 stroke breast. Iâ€™ve done it, but it feels awkward, and itâ€™s more of a breaststroke drill than a fly drill. Iâ€™m not a breaststroker or IMer so thereâ€™s not much point in me doing it.
Yes, I have done alternating fly-breast (one stroke each) and you are right that helps more with the breast stroke than fly since the undulation amplitude ends up being "more breast stroke" ish.
The idea behind it is to get a bit of (legal) dolphin action into the breaststroke and actually get the breaststroke to be a bit closer to fly.
Took an extra long lunch today...one of the benefits of being highly underpaid at your own tech company....
warmup 20 min ~800m
500m large paddles, hard 25 breast, 25 easy free, 25 hard free, 25 easy free, repeat 5 times.
5x400m IM as 25m sprint all strokes-25 legs only, 10 seconds rest between 400's.
800m large paddles free, alternating 25m sprint, 25m easy
I did not worry about times, but the last one, I shocked myself with a 8:19 time.