> 05/20/06 Inside-Out Roll | GoSwim TV

05/20/06 Inside-Out Roll

Did this in a 20-yard pool.

WARMUP: 500
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin on back
200 free/back

BREAST KICK SET: 400
Kick through the following with no rest, except to grab a kickboard (used Alpha Sidekick):
40 UW kick
40 kick with board
40 hand-lead kick on back
40 eggbeater kick with board
40 hand-lead kick on stomach
40 single-leg kick with board (4L/4R…3L/3R…2L/2R…etc.)
40 head-lead kick on back
40 single-leg kick as above, with board
40 head-lead kick on stomach
40 single-leg kick as above, with board

40 EZ

BREAST PADDLE SET: 400
Wore Alpha fins throughout, and alternated 2 X 20 with strapless paddles…2 X 20 without paddles. Also Tempo Trainer set at 1:75.

20 X 20, alternating:
1 X 20 UW breast arms w/ dolphin kick
1 X 20 AW breast arms w/ dolphin kick

Focus on hanging on to the paddles and still getting a complete, continuous pull. Tried for same thing without the paddles.

40 EZ recovery

FLY SET: 480
Did this with Alpha fins and TT set at 1:65.
Three times through the following:
40 2L/2R…switch to whole-stroke fly
40 3 strokes fly…switch to free
40 Karla
40 alternate one cycle Pulse Breast…one cycle Pulse Fly

40 EZ recovery

INSIDE-OUT ROLL: 1000
5 X 100 on :20 RI
#1: First length is breast, all else is free
#2: 2nd length is breast, all else is free
#3: 3rd length is breast, all else is free
etc.

1:00 rest, then do the same set inside out, i.e., first length is free, all else is breast. Etc.

WARMDOWN: 200

Total Yardage: Approx. 3100