> 11/10/06 10 X 200 Inside-Out Roll | GoSwim TV

11/10/06 10 X 200 Inside-Out Roll

Did this in a 20-yard pool.

WARMUP: 1000
With Zura Alpha fins:
80 dolphin
120 free
80 flutter
120 back
80 dolphin
120 free

No equipment:
200 breast kick all positions
200 alternating 20 dolphin kick/20 flutter kick

MAIN SET: 2000
Back/breast inside out roll. My shoulders were feeling kinda sore from backstroke after the first 5 X 200, so I switched to fins for the final 5 X 200.

10 X 200 on 3:45 sendoff (approx. 20 to 25 seconds rest)
#1: 40 BR + 160 BK
#2: 40 BK + 40 BR + 120 BK
#3: 80 BK + 40 BR + 80 BK
#4: 120 BK + 40 BR + 40 BK
#5: 160 BK + 40 BR

For the next 5 X 200, switch to fins. Breaststroke becomes Pulse Breast focus on staying level on the UW pullouts and pulling wider than usual. Backstroke becomes 6 fast dolphins off the wall into flutter kick.
#6: 40 BK + 160 BR
#7: 40 BR + 40 BK + 120 BR
#8: 80 BR + 40 BK + 80 BR
#9: 120 BR + 40 BK + 40 BR
#10: 160 BR + 40 BK

WARMDOWN: 200
200 EZ swim/kick

Total Yardage: 3200