05/22/06 Fly/Back Inside-Out Roll

Did this in a 20-yard pool. WARMUP: 320With Zura Alpha fins:40 dolphin40 flutter40 dolphin on back200 free/backBREAST KICK SET: 520Did this all with Zura Sidekick kickboard. No breaks...straight through the following.3 X:40 breast kick working the hips40 eggbeater kick40 breast kick hips40 breast kick -- 4L...4R...3L...3R...2L...2R...1L...1R...2 both legs40 EZ free recoveryBREAST PULL SET: 520Did this with Alpa fins and Zura hand paddles with no straps. Also Tempo Trainer set at 1:75. Focus on hooking in and continuous pull. This went a lot easier than yesterday when I tried it for the first time.4 X:20 UW dolphin kick with breast arms20 AW dolphin kick with breast arms20 UW dkick w/ barms20 AW dkick w/ barms40 UW dkick w/ barms no paddles40 AW dkick w/barms no paddles40 EZ freestyleFLY/BACK INSIDE-OUT ROLL: 1080On BK lengths, was working on starting the kick a little sooner after pushoff, and kicking into and through the breakout. On FL, was working on relaxed arms and FORWARD.5 X 100 with approx. :20 RI#1: 1st length is BK, then 80 FL#2: 2nd length is BK, rest is FL#3: 3rd length is BK, rest is FL#4: 4th length is BK, rest is FL#5: 5th length is BK, rest is FL40 EZ recovery5 X 100 on approx. :20 RI#1: 1st length is FL, rest is BKEtc. 40 EZ recoveryPULL SET: 400400 freestyle pull with pull buoy (no paddles). Breathing pattern was every 2...every 5 throughout.Total Yardage: 3000