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+

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