> 05/22/06 Fly/Back Inside-Out Roll | GoSwim TV

05/22/06 Fly/Back Inside-Out Roll

Did this in a 20-yard pool.

WARMUP: 320
With Zura Alpha fins:
40 dolphin
40 flutter
40 dolphin on back
200 free/back

BREAST KICK SET: 520
Did this all with Zura Sidekick kickboard. No breaks…straight through the following.
3 X:
40 breast kick working the hips
40 eggbeater kick
40 breast kick hips
40 breast kick — 4L…4R…3L…3R…2L…2R…1L…1R…2 both legs

40 EZ free recovery

BREAST PULL SET: 520
Did this with Alpa fins and Zura hand paddles with no straps. Also Tempo Trainer set at 1:75. Focus on hooking in and continuous pull. This went a lot easier than yesterday when I tried it for the first time.
4 X:
20 UW dolphin kick with breast arms
20 AW dolphin kick with breast arms
20 UW dkick w/ barms
20 AW dkick w/ barms
40 UW dkick w/ barms no paddles
40 AW dkick w/barms no paddles

40 EZ freestyle

FLY/BACK INSIDE-OUT ROLL: 1080
On BK lengths, was working on starting the kick a little sooner after pushoff, and kicking into and through the breakout. On FL, was working on relaxed arms and FORWARD.
5 X 100 with approx. :20 RI
#1: 1st length is BK, then 80 FL
#2: 2nd length is BK, rest is FL
#3: 3rd length is BK, rest is FL
#4: 4th length is BK, rest is FL
#5: 5th length is BK, rest is FL

40 EZ recovery

5 X 100 on approx. :20 RI
#1: 1st length is FL, rest is BK
Etc.

40 EZ recovery

PULL SET: 400
400 freestyle pull with pull buoy (no paddles). Breathing pattern was every 2…every 5 throughout.

Total Yardage: 3000