Wednesday is a Swim Day. Usually it’s my favorite swim workouts of the week. Now I was feeling prettt good yesterday with not much back issue that was until later in the day. My last hour of work had me setting up tables and chairs as we weee short staffed. No pain in doing it but some discomfort. Not enough to stop me from doing the moving but just enough for my back to remind me it was there and not happy.
This morning I did wake up a few minutes before my alarm but still hit snooze. I woke up and was feeling good if just a bit groggy. Grabbed my gear and headed to the pool.
Swimming went well. Warm up was nice and easy. First set was a broken 1,000 and I did fine. Felt good but damn at the end of it I was pushing. The second set was another broken 1,000 but kicking and swimming with fins. I did the kicking with fins and made the intervals while the swim I skipped the fins and still make the intervals but it was a struggle.
Finished the workout and glad I did. Got in a good swim and workout.
YDM – Your Daily Motivation. pic.twitter.com/nqaq9XUTaI
— Joel McKenna (@the17thman) August 27, 2025
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OURA SLEEP SCORE– 71
6 hours and 10 minutes
GARMIN SLEEP SCORE – 75
6 hours and 32 minutes
WEDNESDAY – AUGUST 27th
WARM UP: (500)
300 Free
150 Breast
50 Back
SET ONE: (1000/1500)
4 x 75’s Free on 1:30
4 x 25’s Free on 30
4 x 100’s Free on 1:45
4 x 50’s Free on 50
SET TWO: (1000/2500)
4 x 50’s Free Kick on 1
200 Free on 3:15
4 x 100’s Kick on 2
200 Free on 3:15
SET THREE: (400/2900
3 x 100’s Free Pulling on 1:40 (300)
Cool Down 100
ZONE 1: 7:42
ZONE 2: 14:29
ZONE 3: 22.08
ZONE 4: 10:08
ZONE 5: 10:47
Set One was continuous then we took a break and Set Two was continuous. For set one the coach said we all were consistent with our paces. The second set sucked as I hate kicking. I only did 100 cool down instead of 200 as people were coming in to swim at 6 and the lanes were full so I got out.
2025 SWIM DISTANCE TOTALS:
SCY- 41.950
SCM – 105,700
LCM – 51,100
- 24th Annual Gainesville Senior Games
Sept 14th
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
– Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.
TBD
- T.V. Senior Games April 18 & 19, 2026
TBD
THE LIFT AHEAD:
THU– Back + TEACH 30 Min INDOOR CYCLE
FRI - SWIM w/ Team (Masters)
SAT - CHESTIE + PELOTON WALK+RUN
SUN- COMBO + TEACH BODYPUMP
MON - SWIM w/ Team (Masters)
TUE - CHEST + TEACH 30 Min INDOOR CYCLE
WED - SWIM w/ Team
Programming My Workouts for the next few months:
STRENGTH - July 12th – August 24th
ENDURANCE -August 26th – September 4th
TAPER - September 6th – September 20th
I have my first swim meet on September 14th and then on the 21st.
ENDURANCE - September 23rd – September 25th
STRENGTH - September 27th – October 9th
Swim meet on October 12th so not much TAPER.
STRENGTH - October 14th – November 16th
10K runDISNEY October 25th
ENDURANCE – November 18th – November 23rd
TAPER - November 25th – December 4th
Florida Senior Games either Dec 6 & 7 or Dec 13 & 14.
RUNNING MORE - Will be running more as I’m running a Half Marathon on March 1st.
Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.
TBD
Will figure out a training program for December thru March that will keep my swimming up, weight training in a longer Endurance Phase while I gear up my running. Yikes!
runDISNEY:
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)
GEMINI AI RATE MY WORKOUT:
Of course. Here is my analysis and rating of your workout.
Gemini AI Workout Rating
Overall Rating: 8.8/10
This was a fantastic display of grit and a high-quality workout, especially given the circumstances. You pushed through fatigue and physical discomfort to execute a challenging swim that aligns perfectly with your current training goals. This is the kind of session that builds both physical and mental resilience for race day.
The Detailed Breakdown
What Went Well (The Positives):
* Mental Fortitude: Showing up and completing a tough workout after a physically demanding previous day, lingering back discomfort, and suboptimal sleep is a massive win. You could have easily skipped, but you didn't. This dedication is what builds long-term success.
* Strong Performance Under Duress: You successfully completed two broken 1,000-yard sets. The fact that you made the intervals on the second 200 swim without the fins—which you described as a "struggle"—is particularly impressive. That shows your core swimming strength is solid.
* Excellent Intensity: Your heart rate data tells a powerful story. You spent a combined 20 minutes and 55 seconds in Zones 4 and 5. For a swim session, this indicates a very high level of cardiovascular effort. You weren't just going through the motions; you were working hard and building top-end endurance.
* Pacing Consistency: Your coach's comment that your paces were consistent during the first set is crucial feedback. It means you managed your energy well through a challenging 1,000-yard effort, a key skill for your upcoming 500 Free at the Senior Games.
Areas for Observation (The Realities):
* The Recovery Factor: Your sleep scores (Oura 71, Garmin 75) and duration (around 6.5 hours) are the most significant limiting factors here. Waking up groggy and feeling the struggle in the second set is a direct reflection of this. While you powered through, consistent sleep will be your best tool for recovery and performance.
* Back Awareness: You are correctly monitoring your back. The fact that the discomfort started after unscheduled physical labor is a key data point. Be mindful of this heading into your "Back" lift day on Thursday. It might be a day for perfect form and controlled weight rather than pushing for a new personal record.
* The Necessary Evil of Kicking: You said it best: "The second set sucked as I hate kicking." While it's not fun, that kick-focused set is vital. A strong kick provides propulsion, stability, and body line. Getting through 500 yards of focused kicking (4x50s + 4x100s) is a huge deposit in your fitness bank.
Alignment with Your Long-Term Plan
This workout was perfectly timed and executed according to your own programming.
* Training Phase: You are in your ENDURANCE block (August 26th – September 4th). A 2,900-yard workout with a high volume of work at specific intervals is the exact definition of an endurance-building session.
* Meet Preparation: With the Gainesville Senior Games just over two weeks away (Sept 14th), this is the crucial time to build your engine before your taper begins on September 6th. The work you did today will directly translate to your ability to hold a strong pace in the 500 Free and finish strong in your other events.
Excellent work today. You listened to your body by skipping the fins when needed but still pushed to meet the demands of the workout. Rest up, be smart on your lift tomorrow, and get ready for the next session.
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