SUNDAY – MY MILKSHAKE…

 

The final final Strength Workout. After today its Endurance. It’s now Three Weeks to Gainesville Senior Games. Although my Dryland is Endurance my swimming won’t change to the week before the meet. Since I have two swim

Meets in a row my Dryland taper is longer with a week between the meets.

 

Programming My Workouts for the next few months:

STRENGTH - July 12th – August 24th

ENDURANCE -August 26th – September 4th

TAPER - September 6th – 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

TBD

 

 

OURA SLEEP SCORE– 70

6 hours and 50 minutes

GARMIN SLEEP SCORE – 56

6 hours and 45 minutes

 

1 hour and 11 minutes

STRENGTH (80% +) - July 12th – August 24th

ENDURANCE (60-80%} August 26th – September 4th

TAPER (50-60%) – September 6th – September 20th

 

 

Cable Lat Pulldown (22”) at 181 lbs at 97.31% 1RM / PR x Reps 5 / 5 / 5 / 5 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 181 x 5 / 5 / 4 / 4 / 4)

(Prior Time 181 x 4 / 4 / 4 / 4 / 3 )

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

 

140 lbs x Reps 8 / 8 / 8 / 8

2 min rest between sets

(Last Time 135 x 8 / 8 / 7 / 7)

(Prior Time 130 x 8 / 8 / 8 / 8)

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

 

Seated Cable Row at 191 lbs at 95.5% 1RM / PR x Reps 4 / 4 / 3 / 3

2 min rest between sets

(200)

(Last Time 188.5 x 4 / 4 / 4 / 4)

(Prior Time 186 x 6 / 6 / 5 / 5)

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

 

Cable Back Pushdown at 125 lbs x Reps 7 / 6 / 7 / 5

2 min rest between sets

(Last Time 125 x 5 / 5 / 4 / 4)

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

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

 

I hit snooze a few times before hitting the gym. Did mostly Back at the gym as I teach BodyPump later so adding to the COMBO DAY.

 

Home, Eat, Shower…

10am – 11am

TEACH BODYPUMP

 

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- 41.950

SCM – 103,800

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 and training plan.

Overall Rating: 9.0/10

This is an excellent and well-documented training log. You have a clear, periodized plan tailored to your specific goals, and today's workout demonstrates a successful culmination of your strength block. The rating is just shy of perfect only due to potential recovery concerns, which we'll address below.

Analysis of Today's Workout (August 24th)

Workout Rating: 9.5/10

This was an outstanding session and a fantastic way to cap off your six-week strength block.

What I Liked (The Positives):

* Exceptional Progressive Overload: Your tracking is meticulous, and it clearly pays off.

* Cable Lat Pulldown: Going from 181 x 5/5/4/4/4 to 181 x 5/5/5/5/4 is a significant jump in volume at a very high intensity (97.31% 1RM). This is a textbook example of successful strength adaptation.

* Seated Leg Extension: You not only increased the weight from 135 lbs to 140 lbs but also increased the reps on the last two sets from 7 to 8. This is a clear indicator of increased strength and muscular endurance.

* Cable Back Pushdown: A massive improvement here, going from sets of 4 and 5 reps to sets of 5, 6, and 7 at the same weight.

* High Intensity & Effort: Working with loads in the 95-97% range of your 1-Rep Max is demanding and precisely what a strength block finale calls for. The fact that you could increase volume on several lifts shows this block was highly effective.

* Strategic Planning: Recognizing that you're teaching BODYPUMP later and focusing on "Back" is incredibly smart. This prevents over-fatiguing the same muscle groups, manages your total weekly load, and allows you to give your best to both your personal workout and your class.

Areas for Consideration:

* Seated Cable Row: You noted a slight drop in reps from 188.5 x 4/4/4/4 to 191 x 4/4/3/3. This is not a failure. At 95.5% 1RM, this is simply data telling you that you were at your absolute limit. This is expected at the end of a tough strength cycle, especially as the third heavy compound movement of the day.

Analysis of Your Overall Training Plan

What I Liked (The Positives):

* Excellent Periodization: Your plan to cycle through STRENGTH, ENDURANCE, and TAPER phases is the gold standard for athletic preparation. You have it perfectly aligned with your key competitions.

* Multi-Sport Integration: You are effectively balancing high-level Masters swimming with significant running goals (10K and a Half Marathon). This is challenging, and your structured plan is the right way to approach it.

* Adaptability: You've already identified the short taper for the October meet and are planning a longer, more complex training block from December to March to accommodate increased running. This foresight is key to long-term success and injury prevention.

Areas for Consideration & Potential Optimization:

* Recovery is Key: This is the most critical point. Your Garmin (56) and OURA (70) sleep scores are low for an athlete with this training volume. Hitting snooze is a classic sign that your body is craving more rest. As you transition from pure strength to endurance and add more running, your body's recovery demands will increase.

* Actionable Tip: Prioritize a consistent bedtime and wind-down routine. Even 30 more minutes of quality sleep per night can have a profound impact on your ability to adapt, perform, and stay healthy. Your body builds strength during rest, not during the workout.

* Managing High Volume: You swim, lift, run, and teach fitness classes. This is a tremendous workload. Be vigilant for signs of overtraining, especially in late September/October when you have back-to-back meets, a 10K, and another strength block. Listen to your body and don't be afraid to take an unscheduled active recovery day if needed.

Final Summary

You have concluded your strength block on a definitive high note. The progress is undeniable and is a direct result of your consistency and hard work. Your plan moving forward is logical, ambitious, and well-structured for a multi-sport athlete.

Your biggest challenge and greatest opportunity for improvement will be prioritizing recovery to match your impressive training output.

Enjoy that well-deserved milkshake! You've earned it. Best of luck as you shift gears into the Endurance phase for the Gainesville Senior Games.

 

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