Thursday - 1, 2, 3, 4, 4, 3, 2, 1 (off 1 minute) (deep water running)

It was freezing this morning! Thankfully the bit of ocean just out the front of Manly LSC is very well sheltered from the southerly and westerly winds. Today was the same pyramid session as the previous three Thursdays, except with the addition of an extra 4 minute rep. Having that extra 30 seconds recovery between efforts (compared to Monday and Tuesday’s sessions) makes a fair bit of difference, allowing myself to push that extra bit harder during each rep. A solid session all up. Waited a few minutes post cool-down to join the B&B. Was pretty bumpy on the way back swimming straight into that headwind. Looks like there will be some big swell coming through shortly - there are some massive bumps buildingly steadily on the horizon!

Wednesday - 90 minutes steady (deep water running)

Out nice and early for 90 minutes steady. Not much to report other than a few clouds blocking what would have been another amazing sunrise. Started getting cold after about 50 minutes, so I’m glad to be out of the water and nice and warm now!

Tuesday - 9 x 2:30 minutes (off 30 secs) (deep water running)

Another stunning morning, although there was a bit of smoke haze in the air following some (assumed) back burning yesterday. Got out there for the equal toughest (along with Saturday’s) session of the week. An extra rep this week made it all the more fun. Feeling good, and got through it in one piece. Finished off with a very slow and easy B&B swim - didn’t have much in the tank following those 2:30 minute efforts!

Monday - 2 sets of 8 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

Up nice and early on this somewhat warmer morning. I made it out the back for a pretty dark start to the session at 6:14am. I wasn’t the only one out there at this time, but I think I was the only one without a flashing light. I like this session - the 90 second-efforts feel so much shorter than Saturday’s 5 minute efforts, but the intensity is relentless. Plus 30 seconds is barely enough rest. Got through it one piece before joining the B&B. Bumped into former client/massage therapist/student physio Phil White at Shelly Beach. Good to have a quick chat before heading back to Manly.

Sunday - 2 hours (deep water running)

Another stunning morning, made all the more interesting with the smoke from all of the slow cooked food stalls at the Taste of Manly festival dominating the air. I had a nice visit at aboutbthe 40 minute mark by a lovely lady called Ann. She was the same person that came up to me two weeks earlier to ask what I was doing (on my first 2 hour deep water run in atrocious conditions). We had a nice little chat before she headed off to start the B&B at 7am. Apparently there is debate among the B&B swimmers whether I am a human or a buoy? I’m happy to go with the latter. Anyway, got through the 2 hours, the final 40 minutes being a bit of a grind as I was starting to get quite cold. Home now after a warm shower, rugged up with the heater on - couldn’t be happier now!

Saturday - 6 x 5 minutes (off 1 minute) (deep water running)

Up and out there earlier than ever this morning, starting the session itself at 6:12am (still very dark). Saturday’s are a grind with 5 minute efforts, especially with an additional rep each week! The key is to focus on a landmark and simply count to 300 for each rep, and that generally gets you through it. Finished just before 7am, joining the B&B for a very easy swim to Shelly and back. Great way to start the weekend.

Thursday - 1, 2, 3, 4, 3, 2, 1 (off 1 minute) (deep water running)

The last of the sessions that has not been progressed since I’ve started this deep water running program (that changes next week). Another stunning morning out there, the water sneaking up 0.6 of a degree to 18.5. I enjoy this session, as it’s a battle to get to the fourth effort, but after that it’s psychologically brilliant as each effort becomes shorter. Did the usual B&B swim after, bumping into Macca right at the end. Looking forward to a sleep in tomorrow, I actually need it this week!