10-06-06 All Pull…Free/Breast Inside-Out ROll

Did this in a 20-yard pool.

WARMUP: 840
With Zura Alpha fins:
80 dolphin on stomach
80 flutter on back
80 dolphin on back
200 free/back

200 with Zura Sidekick alternating 20 eggbeater and 20 breast kick

MAIN SET: 2200
Wore pull buoy for entire set except backstroke recovery
5 X 200 on approx. :20 RI
#1: Start with 40 breast pull, then 160 free
#2: Second 40 is breast pull, all else is free
#3: Third 40 is breast pull, all else is free
#4: Fourth 40 is breast pull, all else is free
#5: Fifth 40 is breast pull, all else is free

200 backstroke recovery

Use the pull buoy again.
5 X 200 on approx. :20 RI
#1: First 40 is free pull, then 160 breast alternating 20 whole stroke/20 pull
#2: Second 40 is free pull, all else is breast/breast pull
#3: Third 40 is free pull, all else is breast/breast pull
#4: Fourth 40 is free pull, all else is breast/bresat pull
#5: Fifth 40 is free pull, all else if breast/bresat pull

WARMDOWN: 160 EZ

Total yardage: 3200