Hello, I've been doing the S&S program for a couple months now and think it has really helped me. I like how you combine working really powerfully with the feeling of being calm and in control and at ease. I have been thinking about applying that approach (alactic & aerobic) to cold water training and wanted to see if anyone had any thoughts/feedback. The goal of my cold water training is to be able to swim in Lake Michigan when I go to visit between Labor Day and the end of September--no matter the temperature. Hopefully enjoy the water, but get in at a minimum. My old training: 5 days a week: 2 minutes cold water shower, 1 day a week 8 minutes cold water shower or bath, 1 day a week warm water shower. The cold water temperature is whatever the cold water temperature coming into the apartment is. It is a high of about 70 degrees during late the summer and reaches a low of about 45 degrees in January. (I can't go the full 8 minutes with that water temp.) I also don't do any Wim Hof breathing and just get in and do it. I notice that there seem to be three systems of warming which seem to line up with the energy systems described in Q&D. When you first get in the water it feels cold but your body warms up effortlessly (~phosphagen system?), after a while you start to shiver and feel very cold (~glycolytic system?), and once you get out of the water your body gradually returns you to feeling normal (~aerobic?). What I've tried doing recently on my long days (water temp about 62) is going in the cold shower until it felt like the cold was starting to sink in a little and then turning the water off until I feel I'm coming back to normal, then repeat. Yesterday I did 7 X (30 sec cold shower, 30 sec no shower) at which point I started shivering, so I stopped. Overview of my plan: get in the cold water until it starts to burn/sink in/feel bad, then get out of the water and let the body recover to normal, then get into the water again and repeat. Do you think this is a good analogy? If so, do you have guidelines or recommendations for what time periods to use in the intervals?