Had fun with a little Mid-D workout today. Remember, the "EZ" pieces are meant to truly be EZ recovery swims; the "FAST" needs to be all-out effort!!
w/u: 300 mix of swim/kick/drill/pull
PS: 6 x 75 @ :10sR
Odds - Kick w/ board
Evens - Sailboat
** Sailboat - Hold a kick board between your thighs. Make sure 1/2 of the board is sticking below your body when you swim freestyle. Use your core muscles to control your hip rotation (while the board tries to prevent rotation).
MS: Mid-D Ladder Mix-up @ :15sR; GO UP the ladder and then BACK DOWN
250 Lengths 4 & 8 FAST Non-Free
350 - Free, Alternate 50 FAST/50 EZ
c/d: 100 choice