> 07/14/06 Inside-Out Rolls and Cords | GoSwim TV

07/14/06 Inside-Out Rolls and Cords

Did this in a 20-yard pool.

WARMUP: 640
With Zura Alpha fins:
80 dolphin on front
80 flutter
80 dolphin on back
200 free/back

200 breast kick with Zura sidekick, alternating breast, eggbeater, single leg

MAIN SET #1: 700 equivalent
With Long-Belt Slider:
Push off, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim back assisted.

Push off, head-lead and hand-lead eggbeater to the wall, turn, swim back assisted.

Swim 40 breast (20 resisted and 20 assisted)

Fly/Back Inside-Out Roll
5 X 100 on 2:00 sendoff
#1: 1st length is backstroke, rest is fly
#2: 2nd length is backstroke, rest is fly
etc.

MAIN SET #2: 700 equivalent
Repeat the tether section of SET #1.

Back/Breast Inside-Out Roll
5 X 100 on 2:00 sendoff
#1: 1st length is breast, rest is back
#2: 2nd length is breast, rest is back
etc.

MAIN SET #3: 700 equivalent
Repeat the tether portion of SET #1.

Breast/Free Inside-Out Roll
5 X 100 on 2:00 sendoff
#1: 1st length is free, rest is breast
#2: 2nd length is free, rest is breast
etc.

MAIN SET #4: 500
Free/Breast inside-out roll
5 X 100 with pull buoy on approx. 1:45 sendoff
#1: 1st length is whole-stroke breast with pull buoy, the rest is freestyle pull
#2: 2nd length is ws breast with pull buoy, rest is free pull
etc.

WARMDOWN: 100 EZ

Total Yardage: 3300