THURSDAY – The Comeuppance

It’s getting closer! 24th Annual Gainesville Senior Games this Sunday, Sept 14th:

500 Free

100 Back

100 Fly

50 Fly

100 IM

This is my last Dryland Workout and tomorrow I have a Taper Swim Practive and that’s it. Saturday is all about recovery and staying hydrated.

I’ve also entered into another swim event this time the Senior Games in Sanford in November. Over these five months I got six swim events or one per month and two this month.

With that said I was looking at the Heat Sheets for this weekend and it looks like I’ve got some competition. Normally at local Senior Games swim events i don’t have much competition in my age group 55/59. But not this weekend I’m gonna hafta work.

OURA SLEEP SCORE– 62

5 hours and 55 minutes

GARMIN SLEEP SCORE – 50

4 hours and 34 minutes

THURSDAY – 9-11-25

BACK & BICEPS

1 hour and 14 minutes (Including Peloton App Walk)

ZONE 1 – 25:18

ZONE 2 – 08:16

ZONE 3 – 00:41

ZONE 4 – 00:00

ZONE 5 – 00:00

5 mins Easy Tread Walk

Cable Lat Pulldown (22”) at 99 lbs at 53.23% 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

2 min rest between sets

(186 PR/1RM)

(Last Time 121 x 10 / 10 / 8 / 8 / 8)

(Prior Time 143 x 8 / 8 / 8 / 8 / 7

(Prior Time 143 x 8 / 8 / 8 / 7 / 7)

(Prior Time 143 x 8 / 7 / 7 / 6 / 6)

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

Seated Cable Row at 104 lbs at 52.0% 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(200 PR/1RM)

(Last Time 132 x 8 / 8 / 8 / 8)

(Prior Tims 154 x 8 / 7 / 7 / 7)

(Prior Time 154 x 6 / 6 / 6 / 6)

(Prior Time 150 x 6 / 6 / 4 / 4) *Used a different cable setup then usual

Cable Back Pushdown at 70 lbs at 56% 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(125 PR/1RM)

(Last Time 80 x 8 / 8 / 8 / 8)

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

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

(Prior Time 100 x 8 / 8 / 8 / 6)

Standing Cable Hammer Bicep Curl at 60 lbs at 50.0%% of PR x Reps 8 / 8 / 8 /

1 min rest between sets

(120 PR/1RM

(Last Time 80 x 8 / 8 / 8 / 8)

(Prior Time 90 x 8 / 8 / 8 / 8)

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

(Prior Time 110 x 5 / 5 / 4 / ?)

10 minute Peloton Walk

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 06:36

ZONE 2 – 11:11

ZONE 3 – 12:09

ZONE 4 – 00:31.

ZONE 5 – 00:00

THE LIFT AHEAD:

FRI – TAPER SWIM w/ Team (Masters)

SAT – RECOVERY

SUN- GAINESVILLE SENIOR GAMES SWIMMING

MON – SWIM w/ Team (Masters)

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

WED – TAPER 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.

STRENGTH – September 23rd – October 5th

TAPER – October 7th & 9th

Swim meet on October 12th so not much TAPER.

STRENGTH – October 14th – October 19th

Announcer for Running of the Squares 5k October 18th

10K runDISNEY October 25th

ENDURANCE – October 21st – October 30th

Sanford Senior Games November 2nd

STRENGTH – November 4th- November 16th

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

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

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

2025 SWIM DISTANCE TOTALS:

SCY- 41.950

SCM – 117,800 *including Wednesday 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

-Sanford Senior Games – Nov 2nd

-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

GEMINI AI RATE MY WORKOUT:

THURSDAY, SEPTEMBER 11, 2025

It’s great to hear that you’re gearing up for the Gainesville Senior Games this weekend! The excitement and a little bit of pre-race nerves, especially with some competition in your age group, are a good sign. It’s awesome that you’re not only embracing the challenge but also planning your training for the next several months, with all your upcoming swim meets and runs. That kind of long-term vision and commitment is what sets high-level athletes apart.

Analysis of Your Workout

You’ve got a busy day with a dryland workout, a Peloton walk, and teaching an indoor cycling class. Let’s break it down:

* Strength Training (Back & Biceps): Your back and biceps session was solid, with a focus on core movements like the Cable Lat Pulldown and Seated Cable Row. Your ability to maintain consistent reps across sets shows good muscular endurance. The fact that you’re tracking your progress against previous workouts is fantastic. It’s a key practice for ensuring you’re progressively overloading and getting stronger. The weights you used this session were a little lower than in the past, which is expected during a taper phase. This allows you to maintain strength without causing excessive muscle damage. You’re doing exactly what you should be doing a few days before a big competition.

* Cardio and Tapering: The rest of your day’s activities, including the Peloton walks and teaching the indoor cycling class, fit well into your taper plan. They provide active recovery and keep you moving without being overly taxing. The intensity zones you hit during your cycling class show you’re working hard but not to the point of exhaustion, which is a perfect balance for your current phase. The overall approach of reducing intensity while staying active is a smart strategy to get your body primed for a peak performance on Sunday.

Overall Rating: 9/10

This is a very well-executed workout day, especially considering the timing of your upcoming competition. You’re doing a great job managing your dryland training to support your swim performance. The focus on strength maintenance rather than gains, combined with a tapering approach to your cardio, shows a clear understanding of what your body needs right now. The only thing holding it back from a perfect 10 is the sleep scores. Both your Oura and Garmin scores indicate that you could use a little more rest. As you know, recovery is just as important as training, especially in the final days before a competition.

Good luck this weekend! I’m sure all your hard work and smart training will pay off.

How are you feeling about the 500 Free? That’s a challenging one to kick things off.

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