> 11/01/06 Inside-Out Roll Pull Set BR & FR | GoSwim TV

11/01/06 Inside-Out Roll Pull Set BR & FR

Did this in a 20-yard pool.

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

No equipment: 200 EZ breast kick all positions

KICK SET: 400
10 X 40 with 7 Rocket Launchers before each 40
Odds: Zura Sidekick…20 eggbeater + 20 flutter
Evens: Pull buoy…20 UW breast kick + 20 flutter kick on back

INSIDE-OUT PULL SET: 2000
Wear a pull buoy for the entire set. Did all open turns, working on pointing the toes and crossing the feet during the tuck. On freestyle pull, bump up your breathing pattern [did every 2…ever 3]. Focus on taking first freestyle pull with the bottom hand. Focus on getting to streamline on breaststroke. On the breaststroke pull, alternated 20 pull/20 whole-stroke breast.

5 X 200 on :20 RI
#1: 40 FR + 160 BR
#2: 40 BR…40 FR…120 BR
#3: 80 BR…40 FR…80 BR
#4: 120 BR…40 FR…40 BR
#5: 160 BR…40 FR

EZ 100 recovery

5 X 200 on :20 RI
Reverse the pattern from above, i.e., most of the yardage is FR. The 40 BR travels.

WARMDOWN: 100 EZ

Total Yardage: approx. 3100