11/10/06 10 X 200 Inside-Out Roll

Did this in a 20-yard pool.WARMUP: 1000With Zura Alpha fins:80 dolphin120 free80 flutter120 back80 dolphin120 freeNo equipment:200 breast kick all positions200 alternating 20 dolphin kick/20 flutter kickMAIN SET: 2000Back/breast inside out roll. My shoulders were feeling kinda sore from backstroke after the first 5 X 200, so I switched to fins for the final 5 X 200.10 X 200 on 3:45 sendoff (approx. 20 to 25 seconds rest)#1: 40 BR + 160 BK#2: 40 BK + 40 BR + 120 BK#3: 80 BK + 40 BR + 80 BK#4: 120 BK + 40 BR + 40 BK#5: 160 BK + 40 BRFor the next 5 X 200, switch to fins. Breaststroke becomes Pulse Breast focus on staying level on the UW pullouts and pulling wider than usual. Backstroke becomes 6 fast dolphins off the wall into flutter kick.#6: 40 BK + 160 BR#7: 40 BR + 40 BK + 120 BR#8: 80 BR + 40 BK + 80 BR#9: 120 BR + 40 BK + 40 BR#10: 160 BR + 40 BKWARMDOWN: 200200 EZ swim/kickTotal Yardage: 3200