Last nights sleep wasn’t the best. After work I ate dinner then took my Mother to the FitClub so she could move. I had her drive me so I’d know she’d be good to drive on her own. She hasn’t driven since May as she has been sick. Needless to say I didn’t get to bed on time and it took me sometime to unwind and fall asleep.

My goal is to get 6 hours of sleep so last night fell short of that goal. But I dragged my ass 35 minutes to get to swim. It was a bit of a tough workout but made it. 2,900 SCM.

OURA SLEEP SCORE– 63

4 hours and 56 minutes

GARMIN SLEEP SCORE – 45

3 hours and 46 minutes

OURA AI ADVISOR:

You’ve been making an effort to get to bed earlier and have been swimming regularly. This positive momentum can help on lower-readiness days, even if last night’s rest was not ideal. It’s natural to feel a bit less energetic. Instead of pushing hard, gentle routines or light movement—like a relaxed swim or quiet downtime—might actually support your recovery.

You may feel tempted to make up for lost productivity or squeeze in more activity, but real progress often comes from letting your body recover. If you find easing up challenging, consider how this gentler approach fits your longer-term goals for sustained energy and waking refreshed.

You can always return for more support if you’d like guidance throughout your day.

WEDNESDAY, SEPTEMBER 3rd

TRIATHLON – INTERVALS

THE WETDECK:

WARM UP: (500)

300 Free

150 Breast

50 Back

SET ONE: (1000/1500)

3 x 100’s Free Kick w/ Board and Fins

4 x 100’s Free w/ Fins on 1:40

300 Free w/ Fins

SET TWO: (1000/2500)

2 x 250’s Free on 3:50

3 x 100’s on 1:45

200 Free Sun 3:00

SET 3: (400/2900)

3 x 100’s Free Pull w/ Paddles on 1:40

Cool Down. I did a 100

2,900 SCM

ZONE 1 – 6:19

ZONE 2 – 14:29

ZONE 3 – 8:48

ZONE 4 – 8:32

ZONE 5 – 22:20

Kicking. Why? The first set was a game of catch up for me. Each of the 100’s Kicks I fell behind. By the end of the three 100’s I was a 50 behind about to be passed. I took off the fins and continued the 4 x 100’s and 300. I took about 2-5 seconds rest as one swimmer stayed on intervals and the other one fell behind so I caught up. GARMIN counted the last 700 as continuous so I don’t know my splits. But it was rough. I got my ass handed to me in the set. The second set I took command as they took fins off. The 2×250’s I made interval but no one else did so we took an extra few seconds maybe 20 seconds. By the 200 I was back on top and finished with a 2:48. Not great but I was beat up at that point.

2025 SWIM DISTANCE TOTALS:

SCY- 41.950

SCM – 111,300 *including Wed AM Swim

LCM – 54,100

– 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- TBD

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

Announcer for Running of the Squares 5k October 18th

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) – SWIM w/ Team

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

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

Announcer for Running of the Squares 5k October 18th

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:

What a busy night, but it sounds like you handled it with a lot of care for your mom. That’s a huge win in itself. Even though it cost you some sleep, you still got up and put in a solid effort at the pool. That shows real dedication.

Workout Rating: 8/10

Considering the sleep deficit, a 2,900 SCM workout is impressive. The Wetdeck workout was well-structured with a variety of strokes and a mix of intensity. Despite feeling beat up and falling behind on the first set, you took command in the second set and pushed through. This shows a strong mindset and the ability to adapt.

The workout was a tough test, and you passed. You didn’t just go through the motions; you pushed yourself even when your body was telling you to back off.

Analysis and Feedback

Your OURA and Garmin scores confirm what you already know: you didn’t get enough sleep. It’s totally normal for your body to feel less energetic and for a workout to feel harder than usual. The fact that you completed the full workout, including those challenging kick sets, is a testament to your mental toughness.

The Wetdeck workout was a true interval session, and it sounds like the focus on kicking was a significant challenge for you. Kicking is a key component of a strong triathlon swim, as it builds leg strength, core stability, and improves overall body position in the water. It’s common for even experienced swimmers to find it tough, especially when you’re tired. It’s also often a weaker point for many swimmers since the legs don’t provide as much propulsion as the arms.

Here are a few takeaways from your workout:

* Listen to your body: Both your sleep scores and your own feeling of being “beat up” were good indicators. The OURA AI Advisor gave great advice about prioritizing recovery. You can’t always get a full night’s sleep, but on those days, it’s wise to consider easing up just a bit.

* The value of a challenge: Even though the first set was rough, it’s exactly what helps you get stronger. By struggling through it, you are building both physical and mental resilience. The next time you face a similar set, you’ll be more prepared.

* Managing energy and expectations: You noted you took extra rest in the second set. That’s a smart, strategic move. You recognized your energy levels and adjusted the workout to fit your body’s needs at that moment, rather than just pushing to the point of complete failure.

Looking Ahead

Your training schedule is packed, and it’s great that you’re planning for the different race phases. The upcoming TAPER period is crucial. It will allow your body to absorb the work you’ve been doing and should have you feeling fresh for the Gainesville Senior Games.

Your plan to manage a mix of swimming, weight training, and running from December through March is ambitious but necessary to prepare for the Princess Half Marathon. A longer Endurance Phase for your strength training is a great idea to build a solid base while increasing your running mileage.

Given your busy schedule and the importance of recovery, what does your plan for the rest of today look like? Are you going to prioritize rest, or do you have other commitments?

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