10-17-06 UV Rays Masters Free/Back Inside-Out Roll and Dolphin Set

WARMUP: 400400 your choice, on your ownWARMUP SET: 2008 X 25 drillTake turns in your lane choosing the drill and you MUST suggest a focus point to go with it. E.g., 2L/2R backstroke...focus on rotation. Or...breast with an extra kick focus on finishing each kick.FREE/BACK INSIDE-OUT ROLL: 800 + 2008 X 100 on :25 to :30 RI#1: 1st 25 is BK, all else is FR#2: 2nd 25 is BK, all else is FR#3: 3rd 25 is BK, all else is FR#4: 4th 25 is BK, all else is FR#5: 1st 25 is FR, all else is BK#6: 2nd 25 is FR...#7: 3rd 25 is FR...#8: 4th 25 is FR...200 freestyle pull with pull buoy, no paddles. Bump up your breathing pattern by 1 stroke.FIN SET: 8008 X 25 on approx. :10 RIStart with at least 6 FAST dolphin kicks on your back, into flutter kick for the breakout, then EZ backstroke to the wall.4 X 25 on approx. :10 RIStart with at least 6 FAST dolphin kicks on your side, into flutter kick for the breakout, then EZ freestyle to the wall.4 X 50 free on approx. :20 RIStart each length with 4 FAST dolphin kicks on your side, into flutter kick for the breakout4 X 75 free on approx. :20 RIStart first length with 4 FAST dolphins on your side. Start 2nd length with 3 FAST dolphins on your side. Start 3rd length with 2 FAST dolphins on your side.WARMDOWN: 400200 freestyle pull, bump up breathing by 1200 choice EZTotal Yardage: 3000