07/14/06 Inside-Out Rolls and Cords

Did this in a 20-yard pool.WARMUP: 640With Zura Alpha fins:80 dolphin on front80 flutter80 dolphin on back200 free/back200 breast kick with Zura sidekick, alternating breast, eggbeater, single legMAIN SET #1: 700 equivalent With Long-Belt Slider:Push off, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim back assisted.Push off, head-lead and hand-lead eggbeater to the wall, turn, swim back assisted.Swim 40 breast (20 resisted and 20 assisted)Fly/Back Inside-Out Roll5 X 100 on 2:00 sendoff#1: 1st length is backstroke, rest is fly#2: 2nd length is backstroke, rest is flyetc.MAIN SET #2: 700 equivalentRepeat the tether section of SET #1.Back/Breast Inside-Out Roll5 X 100 on 2:00 sendoff#1: 1st length is breast, rest is back#2: 2nd length is breast, rest is backetc.MAIN SET #3: 700 equivalentRepeat the tether portion of SET #1.Breast/Free Inside-Out Roll5 X 100 on 2:00 sendoff#1: 1st length is free, rest is breast#2: 2nd length is free, rest is breastetc.MAIN SET #4: 500Free/Breast inside-out roll5 X 100 with pull buoy on approx. 1:45 sendoff#1: 1st length is whole-stroke breast with pull buoy, the rest is freestyle pull#2: 2nd length is ws breast with pull buoy, rest is free pulletc.WARMDOWN: 100 EZTotal Yardage: 3300