> 01/09/07 12 X 200 Inside-Out Rolls All Strokes | GoSwim TV

01/09/07 12 X 200 Inside-Out Rolls All Strokes

WARMUP: 500
With Zura Alpha fins;
100 dolphin
100 flutter
100 dolphin
100 free
100 back

200 EZ breast kick

FLY SET: 400
With fins, twice through, on :30 sendoff:
25 Fly/Breast Combo
25 2L/2R Fly…switch to whole-stroke FL
25 Karla drill
25 2L/2R Fly…switch to FL
25 3 strokes FL…switch to FR
25 2L/2R Fly…switch to FL
2 X 25 6 FAST dolphins on your back, into breakout, then EZ BK

INSIDE-OUT ROLLS: 2400
3 X (4 X 200) with no extra rest break between rounds

First 4 X 200 are on 3:40 sendoff (approx. :25 RI). The 200s are mostly backstroke, with a 50 of Pulse Breaststroke drill that floats through the set. I.e., the first 200 starts with a 50 of Pulse Breaststroke, followed by 150 backstroke. On the second 200, the second 50 is Pulse Breaststroke. Etc. [held 3:13 to 3:15 — focus on head down during the outsweep on breaststroke]

Second 4 X 200 are on 4:00 sendoff (approx. :40 RI). I did all these with a pull buoy. The 200s are mostly whole-stroke breast (with pull buoy), with a 50 of backstroke pull that floats through the set. [held 3:20 — focus on fast hands during the breaststroke recovery[

Third 4 X 200 are on 3:30 sendoff (approx. :35 RI). I did all these with fins. The 200s are mostly freestyle, with a 50 of Body-Dolphin Breaststroke drill that floats through the set. [held 2:52 to 2:55 — focus on extending out front on freestyle, while still keeping up with the Tempo Trainer]

Wore a Tempo Trainer throughout the entire set. On first 4 X 200, it was set at 1:10 for backstroke, and I ignored it on the Pulse Breast. On the second 4 X 200, it was set at 1:80 for breaststroke, ignore it on the backstroke. On the third 4 X 200, it was set at 1:05 for freestyle, ignore it on the breast.

WARMDOWN: 200
200 EZ backstroke with fins.

Total Yardage: 3700