The repeating week Day Session Steps Food Mon Yin yoga 10K, easy Small calorie deficit Tue Dryland, meditation, flow yoga 10K, easy Small calorie deficit Wed Yin yoga plus a hill walk: 4 × 4 min brisk uphill, 3 min easy between 10K Small calorie deficit Thu Pool swim, easy (Z2) 8K Eat enough to maintain weight Fri Short ocean swim, easy (Z2) 8K Eat enough to maintain weight Sat Rest, pack the buoy 6–8K, flat Extra carbs Sun Long ocean swim No target Eat fully, refuel after Sw