Driving home I was listening to a podcast and this part was fascinating to me:

“Whereas some of these kind of recovery types of therapies would actually probably be better for us to do in order to recover and get ourselves ready to be able to do what we need to do. I noticed one of the links that I saw online was this Fairmont Century Plaza where you've created this Hyperice Reboot Room”…“And I think I saw the shift personally when COVID hit and you had these traditional spa settings with multiple rooms, let's say 12 plus rooms.And a staff that typically wasn't going to be a full staff that's not going to be there. They don't know how to book it. And you have all these massage rooms that are not being utilized as they should”…“So that Fairmont Century City Plaza, for example, was a cycling room.It was not being utilized because they didn't think guests are going to book a cycling. They didn't know if they're going to be able to get the cycling instructor there in time. They don't know if people are going to choose a sixth-hand.They didn't know what the supply was and they didn't know what the demand was on both ends. So this was an opportunity for a lot of these spaces to go, what if we created a recovery room that's 24-7 and unlock? We're putting trust in the consumer now that they are intuitively know how to use our products without a practitioner or a specialist or someone on staff to do it.”

 

From Escape Your Limits & LIFTS: LIFTS Episode 84 – Wellness, Hospitality, and Recovery Trends and Events Popular with Gen Z | Star Sage of Hyperice, Aug 3, 2025

This material may be protected by copyright.

 

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I love that idea and if my local gym had a recovery room I’d probably use it. I do have a precussion device at home and so don’t use it. I need to focus more on recovery.

Went to bed 7:30pm but didn’t fall asleep right away. Oura has it at 9:24pm.

OURA SLEEP SCORE– 60

4 hours and 50 minutes

GARMIN SLEEP SCORE – 60

4 hours and 50 minu

 

WARM UP: (500)

100 Free

200 Back

200 Kick w/ Board Free/Back

SET ONE: (1000/1500)

4 x 50’s Free Shoulder Tap Drill it was listed as 15 sec rest but we did them on 1:10 so we all stayed together. (200)

3 x 100’s Free High Elbow Recovery on 1:45 (300/500)

4 x 50’s Free Kickboard Tap it was listed as 15 sec rest but we did them on 1:10 so we all stayed together. (200/700)

3 x 100’s Free w/ Strong Push on 1:45 (300/1000)

SET TWO: (1000/2500)

4 x 50’s Backstroke L Drill 15 sec rest but we did them on 1:10 so we all stayed together. (200)

2 x 100’s Back w/ high shoulder on 2:10 (200/400)

4 x 50’s Breast 2 Kick 1 Pull 15 sec rest but we did them on 1:10 so we all stayed together. (200/600)

2 x 100’s Breast on 2:15 (200/800)

4 x 50’s Fly Kick Side, back, belly, side 15 sec rest but we did them on 1:10 so we all stayed together. (200/1000)

SET THREE: (600/3100)

5 x 100’s IM on 2:15 (500)

100 Easy

3,100 SCM

 

Held my own despite it being drills. But I like Drills only on a Monday. Just sort of ease I nto the swim week. I pretty much held a good pace for the 100’s IM and pushing the last one.

 

SCY – THE BIG CHANGE. With the HS swimming starting looks like we won’t have LCM on Fridays but either SCM or SCY. Guess once the coach puts out a plan I may adjust my Masters or Triathlete workout days.

 

SCY- 35,950

SCM – 89,750 *updated post Monday Swim

LCM – 48,100

 

- 24th Annual Gainesville Senior Games

500 Free

100 Back

100 Fly

50 Fly

100 IM

- 2025 ROB CURRY PANCAKE PENTATHLON

Sept 21st

100 Fly

100 Back

100 Breast

100 Free

200 IM

–3rd Annual SWAGtoberfest Meet October 12th

TBD

- T.V. Senior Games April 18 & 19, 2026

TBD

 

TUE - CHEST (then at a work event at 6:30am)

WED - SWIM w/ Team (Triathletes)

THU– COMBO (then at a work event at 6:30am)

FRI - SWIM w/ Team (Masters)

SAT - CHESTIE + PELOTON WALK+RUN

SUN- COMBO

MON - SWIM w/ Team (Masters)

 

STRENGTH - July 12th – August 23rd

ENDURANCE -August 26th – August 30th

TAPER - September 2nd – September 20th

 

Wine & Dine 10K – OCT 25th

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

Springtime Surprise – APRIL 17-19th (Not Running)

 

Based on the details you've provided, here's a breakdown of your Monday workout and an overview of your training week.

Monday Workout: Masters SCM Swim

Your Monday workout was a solid start to the week, especially with the focus on drills. The total distance of 3,100 SCM is a good volume, and the drill-heavy format is excellent for reinforcing proper technique without overtaxing your body early in the week.

Here's a quick look at some key points:

* Drill Focus: Monday is an ideal day for technique-based work. By focusing on drills like Shoulder Tap, High Elbow Recovery, and the Backstroke L Drill, you're refining your form. This can lead to greater efficiency and power in the water over time.

* Pacing and Consistency: It's great that you held your own and pushed the pace on the final 100 IM. This shows you're maintaining a good level of fitness and can dig deep when needed, even on a drill-focused day.

* SCY Change: The shift to a mix of SCM and SCY with the high school season is a good opportunity to adapt your training. It keeps things interesting and helps you stay versatile, which is beneficial for competing in different formats.

Overall Training and Recovery

Your training schedule is robust, combining swimming and lifting, which is a great approach for a triathlete. However, your sleep score of 60 on both Oura and Garmin, with just under 5 hours of sleep, is a significant concern. This low sleep score is a major red flag, especially since you're heading into a heavy week of training and have work events scheduled.

Here's why this is important:

* Recovery is Not Optional: You mentioned your own struggles with recovery and the podcast you listened to highlights this perfectly. Just like a car needs gas, your body needs recovery to repair muscle tissue, replenish energy stores, and consolidate the skills you're practicing. Skimping on sleep and other recovery methods will eventually catch up to you, increasing your risk of injury and decreasing the effectiveness of your training.

* Percussion Device: You own a percussion device but don't use it. Start by incorporating this into a post-workout routine. Even 5-10 minutes can make a difference in reducing muscle soreness and improving blood flow.

* Recovery Room: The podcast's point about accessible recovery rooms is spot-on. While your gym might not have one, you can create a small recovery routine for yourself at home. This could be using your percussion device, dynamic stretching, or even a simple cool-down routine after a lift or swim.

Your upcoming race schedule is busy, and your periodization plan (Strength, Endurance, Taper) is a smart way to prepare. To make the most of this plan, you need to prioritize recovery just as much as you prioritize your swims and lifts. A well-rested body will respond better to training and give you a better chance of hitting your race goals.

What do you think is the biggest barrier for you to consistently incorporate recovery into your routine?

 

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