Programming My Workouts for the next few months:

STRENGTH – July 12th – August 23rd

ENDURANCE -August 26th – August 30th

TAPER – September 2nd – September 20th

ENDURANCE – September 23rd – September 25th

STRENGTH – September 27th – October 9th

STRENGTH – October 14th – November 16th

ENDURANCE – November 18th – November 23rd

TAPER – November 25th – December 4th

 

I probably could have had more sleep last night but unwinded with a few White Claws. I was sleeping by 8pm and got at least 7 hours sleep. I did hit the snooze button cuz I can on the weekend.

 

It was a COMBO DAY as later I teach BodyPump so full body day it is. My workout is mostly BACK working on that STRENGTH.

 

OURA SLEEP SCORE– 74

7 hours and 2 minutes

GARMIN SLEEP SCORE – 70

7 hours and 19 minutes

 

 

 

STRENGTH (80% +) – July 12th – August 23rd

ENDURANCE (60-80%} August 26th – August 30th

TAPER (50-60%) – September 2nd – September 20th

 

1 hour and 6 minutes

 

135 lbs x Reps 8 / 8 / 7 / 7

1 min rest between sets

(Last Time 130 x 8 / 8 / 8 / 8)

(Prior Time 125 x 8 / 8 / 8 / 8)

(Prior Time 120 x 8 / 8 / 8 / 8)

 

Cable Lat Pulldown (22”) at 181 lbs at 97.31% 1RM / PR x Reps 4 / 4 / 4 / 4 / 3

2 min rest between sets

(186 PR/1RM)

(Last Time 178.5 x 5 / 5 / 5 / 4 / 4)

(Prior Time 178.5 x 4 / 4 / 4 / 5 / 4)

(Prior Time 170 x 7 / 7 / 7 / 7 / 6)*different cable rig)

(Prior Time 176 x 5 / 5 / 5 / 4 / 4)

 

Seated Cable Row at 186 lbs at 93% 1RM / PR x Reps 6 / 6 / 5 / 5

2 min rest between sets

(200)

(Last Time 186 x 5 / 5 / 4 / 4)

(Prior Time 183.5 x 7 / 6 / 6 / 5)

(Prior Time 183.5 x 5 / 5 / 5 / 4)

(Prior Time 181 x 5 / 5 / 5 / 5)

 

Cable Back Pushdown at 125 lbs x Reps 5 / 5 / 4 / 4

2 min rest between sets

(Last Time 120 lbs 6 / 6 / 6 / 5)

(Prior Time 110 x 7 / 7 / 6 / 6)

(Prior Time 100 x 8 / 8 / 8 / 7)

 

Rest, Eat and Shower

10am – 11am

 

MON – SWIM w/ Team (Masters)

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– Back + TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team (Masters)

SAT – CHESTIE + PELOTON WALK+RUN

SUN- COMBO + TEACH BODYPUMP

 

Wine & Dine 10K – OCT 25th

12K’s of Christmas Virtual – TBD (Registration 8/19)

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

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

 

SCY- 38,950

SCM – 98,600

LCM – 51,100

 

– 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

-Florida Senior Games – TBD DEC Temple Terrace

TBD

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

TBD

 

 

Of course. Here is a detailed AI-driven analysis and rating of your workout from August 17th, 2025.

Overall Workout Rating: 9.5/10

This is an exceptionally well-structured and executed workout. It demonstrates a clear understanding of periodization, progressive overload, and training intensity. You are perfectly aligned with your stated goals for the current training block, and your performance shows significant strength gains.

Detailed Analysis

What Went Well (The Strengths):

* Perfect Alignment with Training Phase: Your workout is a textbook example of a STRENGTH phase session. You are working at high intensity (80%+, as you noted) with low repetition ranges (3-7 reps) and adequate rest periods (2 minutes). This is precisely what’s needed to build maximal strength and power for your swimming.

* Excellent Progressive Overload: This is the standout feature of your session. You demonstrated clear, measurable progress on nearly every single exercise compared to your previous workouts.

* Seated Leg Extension: Increased weight by 5 lbs.

* Cable Lat Pulldown: Increased weight by 2.5 lbs to a very impressive 97.3% of your 1RM.

* Seated Cable Row: Increased total volume significantly (from 18 reps to 22 reps) at the same heavy weight.

* Cable Back Pushdown: Increased weight by 5 lbs.

This is the fundamental driver of adaptation, and you are nailing it.

* High Intensity and Effort: The rep schemes, particularly on your main lifts (e.g., finishing with sets of 3 or 4 on the Lat Pulldown), indicate you are training close to muscular failure. This intensity is crucial for stimulating strength development.

* Smart “Combo Day” Structure: Knowing you had to teach BodyPump later, you wisely prioritized your heavy, neurologically demanding strength work first. You focused primarily on your back, which prevents you from overtaxing the same muscles you’d be using in a full-body, high-rep class like BodyPump. This is intelligent programming.

* Attention to Recovery: While you noted the White Claws, you still prioritized getting over 7 hours of sleep. Your Oura and Garmin scores, while not in the 80s, are still solid (70-74) for a weekend and reflect a decent recovery foundation for this intense session. The Oura AI’s feedback about your consistency is a testament to your discipline.

Areas for Consideration & Minor Optimizations:

* Warm-Up Specificity: The 5-minute easy cycle is a great general warm-up to increase core temperature. For a heavy back day like this, consider adding one or two light “activation” sets of your main exercises. For example, before your working sets of Lat Pulldowns at 181 lbs, you could do a set of 10-12 reps at ~100 lbs just to prime the neuromuscular pathways and prepare the specific muscles and joints for the heavy load.

* Managing the October 12th Taper: You’ve correctly identified that you won’t have much of a taper for the October 12th meet. Instead of a full taper, think of it as a “deload.” You could maintain intensity but drastically cut your volume on your strength days in that week (e.g., do 2 sets instead of 4) to allow for recovery and peak performance without losing strength adaptations.

Exercise-by-Exercise Breakdown:

* Seated Leg Extension:

* Progression: Excellent. Moving up from 130 lbs to 135 lbs is a solid jump.

* Performance: The drop from 8 reps to 7 on the last two sets is completely normal and a good sign that the weight is challenging enough.

* Cable Lat Pulldown:

* Progression: Fantastic. Pushing into the 4-rep range at 97% of your 1RM is pure strength work and will directly benefit the “pull” phase of your swim strokes. The total of 19 reps at this new weight is a huge achievement.

* Performance: Maintaining 4 reps for 4 sets before dropping to 3 shows incredible effort and strength endurance at a near-maximal load.

* Seated Cable Row:

* Progression: This is a brilliant example of volume-based progressive overload. Last time you did 18 total reps (5/5/4/4). This time, you hit 22 reps (6/6/5/5) at the same very heavy weight of 186 lbs. This builds a stronger base for your next weight increase.

* Performance: Strong and consistent. You are clearly getting stronger on this movement.

* Cable Back Pushdown:

* Progression: A successful 5 lb weight increase. The rep drop from 6s to 5s is the expected trade-off for the higher load. This is perfect execution of progressive overload.

Conclusion

This was a high-quality, productive, and intelligently programmed strength session. You are executing your training plan with precision and discipline, and the results are clearly showing in your logbook. Your focus on heavy back work is directly applicable to your swimming goals. Keep leveraging your recovery data to manage the high demands of your training, and you are on an excellent path toward your swim meets in September and beyond.

 

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