Did this in a 20-yard pool.
WARMUP: 480
With Zura Alpha fins:
80 dolphin + 40 BK + 40 FR
80 flutter + 40 BK + 40 FR
80 dolphin + 40 BK + 40 FR
KICK SET: 480
4 X 120 on approx. :10 RI
Used a Zura Sidekick. Breaststroke kick, work the hips.
INSIDE-OUT ROLL #1: 640
4 X 160 on 3:15…3:10…3:05…3:00
Wore fistgloves. These are mostly backstroke, with a 40 of breaststroke that floats through the 160.
KICK SET #2: 320
4 X 80 on approx. :05 RI
Keep the fistgloves on; otherwise, no other equipment.
1st 20 = breast kick on back
2nd 20 = breast kick on stomach
3rd 20 = eggbeater
4th 20 = head-lead breast kick
INSIDE-OUT ROLL #2: 640
4 X 160 on 3:00
No equipment.
These are primarly butterfly, with a 40 of backstroke that floats through the set.
KICK SET #3: 160
4 X 40 on :55 sendoff
No equipment.
20 alternating 3 breast kicks UW, 2 breast strokes up
20 breast kick on your back
INSIDE-OUT ROLL #3: 640
4 X 160 on 3:00
Pull buoy and paddles.
These are primarily freestyle pull, breathing every 3, with a 40 of breast pull that floats through the set.
Total Yardage: 3360
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