Thursday Grind with Coach Ryan

Warmup:
200 swim build
12×50:
#1. scull-kick
#2. kick
#3. kick-swim
#4. swim
(do pattern above 3 times)

The Typical Torture:
8 rounds:
75 IM (odds fly-back-breast, evens back-breast-free) on +10 to 15
100 free on cruise
take an extra 15-30 seconds rest after round 4

The Fun Stuff (you deserve it):
8 rounds IMO, 2 of each stroke:
2×25 strong kick
50 strong swim

Almost Done:
400 kick or pull (but kicking is better)

note: random editorial comments not by Ryan

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