01/14/07 Kick Sets and 160 Sets

Did this in a 20-yard pool.WARMUP: 480With Zura Alpha fins:80 dolphin + 40 BK + 40 FR80 flutter + 40 BK + 40 FR80 dolphin + 40 BK + 40 FRKICK SET: 4804 X 120 on approx. :10 RIUsed a Zura Sidekick. Breaststroke kick, work the hips. INSIDE-OUT ROLL #1: 6404 X 160 on 3:15...3:10...3:05...3:00Wore fistgloves. These are mostly backstroke, with a 40 of breaststroke that floats through the 160.KICK SET #2: 3204 X 80 on approx. :05 RIKeep the fistgloves on; otherwise, no other equipment.1st 20 = breast kick on back2nd 20 = breast kick on stomach3rd 20 = eggbeater4th 20 = head-lead breast kickINSIDE-OUT ROLL #2: 6404 X 160 on 3:00No equipment.These are primarly butterfly, with a 40 of backstroke that floats through the set.KICK SET #3: 1604 X 40 on :55 sendoffNo equipment.20 alternating 3 breast kicks UW, 2 breast strokes up20 breast kick on your backINSIDE-OUT ROLL #3: 6404 X 160 on 3:00Pull 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