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

WARMUP: 500With Zura Alpha fins;100 dolphin100 flutter100 dolphin100 free100 back200 EZ breast kickFLY SET: 400With fins, twice through, on :30 sendoff:25 Fly/Breast Combo25 2L/2R Fly...switch to whole-stroke FL25 Karla drill25 2L/2R Fly...switch to FL25 3 strokes FL...switch to FR25 2L/2R Fly...switch to FL2 X 25 6 FAST dolphins on your back, into breakout, then EZ BKINSIDE-OUT ROLLS: 24003 X (4 X 200) with no extra rest break between roundsFirst 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: 200200 EZ backstroke with fins.Total Yardage: 3700