SHORT AXIS WORK ( breast fly)

 

 So today we split up into a long axis group in our meter pool (free/back) and a short axis group  in our yard pool. There choice which pool. I. The 13 and over group we had 25 with me in the short axis pool and  about 15 with Helen n the meter pool.

Yes it is nice to have the two pools and we use every yard and meter from 7:30-10-30 and on a few occasions you might catch Helen and I swimming before the kids get there.

Anyway this is what today looked like.  First off we all warmed up together in the meter pool to the sounds of country music.

WARM UP

12x 50 free/back swim +25 choice kick with boards working on engaging hip rotation which was done yesterday (#6&12 rounds giddy up and put some dolphin speed into it

Short axis work

FINS ARE ON   ALL ARE RACE SPEED   BREAST FAST HANDS FORWARD WITH A DOLPHIN PRESS  HOLD YOUR STROKE COUNTS THROUGHOUT 

• 4x25 breast @25
• 2x25 fly @25
• Rest 30
• 4x25 breast @25
• 4x25 fly @25
• Rest 45
• 4x25 breast @25
• 6x25 fly @25
• Rest 1:00
• 4x25 breast @25
• 8x25 fly @25

FINS OFF AND GO 4x50 free back steady pace and smooth RECOVERY 

16x25 @40 ODDS ARE BREAST AND EVEN ARE FLY  HOLDING STROKE COUNTS THROUGHOUT 

After 8 rest a 1:00

BACK TO THE BIG POOL FOR STARTS/turns/finishes

EACH GROUP MOVING ON WHISTLE  REACT TO SOUND  you jump you do push-ups LISTEN

5 times through

• 1x15 from start with breakout
• 1x22.5 into turn back to cone in pool (halfway)
• 1x12.5 to a BIG DOLPHIN FINISH