Friday Sep 5 — Pool Session Target: 1,800m active · Z2 aerobic maintenance · no fatigue going into W9 Warm-Up — 400m Set Distance Notes Easy free 200m 3:40–4:00/100m, just loosen up Drill: catch-up 4 × 25m Focus on high elbow recovery Main Set — 1,100m Set Distance Interval Focus Aerobic cruise 5 × 100m 30s rest 3:20–3:30/100m — steady, not pushed Pull buoy 4 × 50m 20s rest Upper body only, feel the catch Negative split 2 × 150m 45s rest First 75m easy, second 75m slightly fa

What Pros Use for OW and Marathon Swimming The Pro Tier Snake & Pig Basilisk — Your previous goggles. Notably, the Marathon Swimmers Forum and The Swim Edit (written by elite OW coaches) cite Snake & Pig as a primary choice specifically for extended open water swims. The reason: extremely durable anti-fog, soft comfortable gasket for hours-long wear, and a wide-field lens. You already own a pair that has logged serious OW distance — that is your obvious Tuesday goggle.reddit+

Session 33 - 10K Session 27 — FORM Analysis The headline number: Zero cardiac drift from 1,000m through 6,500m. HR held flat at 96–99 bpm for 5,500m straight. That is not normal — it is exceptional aerobic efficiency and directly contradicts any concern that CAC 123 limits your ocean swimming capacity. HR Profile Distance HR What It Means 500m 107 Entry surge, expected 1,000–4,500m 87–99 Flat Z2 — no drift at all 5,500m 101 Return leg, minor SR uptick 6,500m 105 Building towa

10K Co-Pilot Tracker 10K Perplexity Tracker S42 logged. That pace is a landmark number Session 42 — Kellogg North, La Jolla Stat Value Distance 5,799m Duration 2:09:00 True pace 2:13/100m ★ OW PR Avg HR 100 bpm Max HR 115 bpm Z1+Z2 100% Z4 Zero What this means Your previous best OW pace was ~2:33/100m (S38, Jul 16). Today you went 20 seconds per 100m faster at nearly the same average HR (100 vs 101 bpm). That is the Santa Barbara adaptation on full display — 14K over two d