05/20/06 Inside-Out Roll

Did this in a 20-yard pool.WARMUP: 500With Zura Alpha fins:100 dolphin100 flutter100 dolphin on back200 free/backBREAST KICK SET: 400Kick through the following with no rest, except to grab a kickboard (used Alpha Sidekick):40 UW kick40 kick with board40 hand-lead kick on back40 eggbeater kick with board40 hand-lead kick on stomach40 single-leg kick with board (4L/4R...3L/3R...2L/2R...etc.)40 head-lead kick on back40 single-leg kick as above, with board40 head-lead kick on stomach40 single-leg kick as above, with board40 EZBREAST PADDLE SET: 400Wore Alpha fins throughout, and alternated 2 X 20 with strapless paddles...2 X 20 without paddles. Also Tempo Trainer set at 1:75.20 X 20, alternating:1 X 20 UW breast arms w/ dolphin kick1 X 20 AW breast arms w/ dolphin kickFocus on hanging on to the paddles and still getting a complete, continuous pull. Tried for same thing without the paddles.40 EZ recoveryFLY SET: 480Did this with Alpha fins and TT set at 1:65.Three times through the following:40 2L/2R...switch to whole-stroke fly 40 3 strokes fly...switch to free40 Karla40 alternate one cycle Pulse Breast...one cycle Pulse Fly40 EZ recoveryINSIDE-OUT ROLL: 10005 X 100 on :20 RI#1: First length is breast, all else is free#2: 2nd length is breast, all else is free#3: 3rd length is breast, all else is freeetc.1:00 rest, then do the same set inside out, i.e., first length is free, all else is breast. Etc.WARMDOWN: 200Total Yardage: Approx. 3100