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

Same route map from S61 — confirmed: yesterday's track went from La Jolla Cove north, with the significant drift/zigzag visible through La Jolla Shores (the navigation loss from the gunked goggles showing clearly in the GPS trace). Next Sunday's route is La Jolla Cove → Scripps Pier and back = ~12K out-and-back, much tighter and more controlled than the one-way north attempt. Here is your W8 plan designed around maximum freshness for Sunday Sep 6. W8 — "Hold & Repeat" Week Go

10K Ocean Swim Tracker Given you lost nearly a week to illness, here's the full protocol from right now through post-swim: Now — 5:20 AM Hydration reset first. Your body is still recalibrating electrolyte balance post-illness. Start immediately: 500 ml water with electrolytes (not plain water) If you have coconut water, even better — natural sodium/potassium No coffee yet — it's a diuretic and your kidneys are still catching up Light movement only. A 15–20 min easy walk this