UV Rays Masters Inside-Out Rolls

WARMUP: 400TRIATHLON SET: 1004 X 25 freestyle in flying-geese patternKICK SET: 250 + 50With fins!10 X 25 on sendoff that gives 15 seconds restOdds: At least 5 FAST & QUICK dolphin kicks into a flutter-kick breakout, then shut downEvens: FAST freestyle, but drive it from the kick rather than the arms50 EZ recoveryLanes 2 through 5: Decide within your lane whether you want to do Main Set #1 or Main Set #2.Lane 1: Do Main Set #3 on reverse side.MAIN SET #1: 1600Freestyle/Backstroke Inside-Out Roll8 X 200 on sendoff that gives you approximately 40 seconds rest. The first 4 X 200 are mostly freestyle, with a backstroke 50 that “travels” through the set.The second 4 X 200 are mostly backstroke, with a freestyle 50 that travels through the set.MAIN SET #2: 1600Inside-Out Rolls16 X 100 on a sendoff that gives you approximately 30 seconds rest.#1 through 4 are mostly freestyle, with a 25 of backstroke that “travels” through the set.#5 through 8 are mostly backstroke, with a 25 of freestyle that travels through the set.#9 through #12 are with fins. They are mostly freestyle, with a 25 of flutter kick on your back that travels through the set.#13 through 16 are with fins. They are mostly flutter kick on your back, with a 25 of freestyle that travels through the set.MAIN SET #3: 900Freestyle/Backstroke Inside-Out Rolls6 X 75 on a sendoff that gives you approximately 25 seconds rest.#1 through 3 are mostly freestyle, with a 25 of backstroke that “travels” through the set.#4 through 6 are mostly backstroke, with a 25 of freestyle that travels through the set.6 X 75 with FINS on a sendoff that gives you approximately 25 seconds rest.#1 through 3 are mostly freestyle, with a 25 of flutter kick on your back that travels.#4 through 6 are mostly flutter kick on your back, with a 25 of free that travels.BREATH-CONTROL SET: 200With fins.8 X 25 on a sendoff that give approximately 15 seconds restOdds: Start with at least 4 dolphins on your back under, then keep doing dolphin to the end of the lengthEvens: Freestyle at any speed you want, but try to take just one or two breaths.WARMDOWN: 200