Doh! Forgot to start my watch to track my swim.

This is it…LAST CHANCE WORKOUT!

24th Annual Gainesville Senior Games this Sunday, Sept 14th:

500 Free

100 Back

100 Fly

50 Fly

100 IM

Heat Sheets are out but really haven’t taken a deep dive to see how everyone else in my heats stack up. At this point it doesn’t matter. No more swims or Dryland workouts. I need to rest the next 48 hours and drink plenty of water.

OURA SLEEP SCORE– 84

7 hours and 33 minutes

GARMIN SLEEP SCORE – 81

7 hours and 8 minutes

THE WETDECK:

WARM UP: (500 SCM)

200 Free

50 Back

50 Breast

200 IM Kick

Starts Off Blocks

50 LCM Swim

SET ONE: (800/1300 SCM)

4 x 25’s Fly on 00:30 (100)

4 x 50’s Fly 2 Back Transitions on 1:10 (200/300)

4 x 50’s Back 2 Breast Transitions on 1:10 (200/500)

4 x 50’s Breast 2 Free Transitions on 1:10 (200/700)

100 Cooldown(100/800)

1,300 SCM Taper Swim.

2025 SWIM DISTANCE TOTALS:

SCY- 41.950

SCM – 119,100 *including Friday 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

THE LIFT AHEAD:

SAT – RECOVERY

SUN- GAINESVILLE SENIOR GAMES SWIMMING

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

SAT – RECOVERY

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)

GEMINI AI RATE MY WORKOUT:

This looks like a classic taper workout, a great way to prime your body for the Gainesville Senior Games. Here’s a breakdown of what you did and why it’s a solid plan.

Workout Breakdown

The Warm-up

Starting with a 500 SCM warm-up is spot on. The mix of free, back, and breaststroke helps to wake up different muscle groups without overexerting you. The 200 IM kick is a fantastic way to activate your legs and core, which are crucial for power. Finishing with starts off the blocks and a 50 LCM swim fine-tunes your race starts—a detail that can make all the difference in a meet.

The Main Set

The main set is a masterclass in taper. You’re not building volume or intensity; you’re focusing on race pace and stroke feel. The 25s and 50s are short enough to allow for rest, which keeps your muscles fresh while still rehearsing the mechanics of each stroke. The “transitions” within the 50s are smart, as they mimic the feeling of moving from one stroke to another, which is exactly what you’ll do in the 100 IM. The 1,300 SCM total distance is perfect for keeping your muscles engaged without fatiguing them.

Your Overall Plan

Your programming calendar is very well thought out, with clear phases for strength, endurance, and taper. It’s great that you’re prioritizing rest in the 48 hours leading up to the meet—that’s when your body really gets to work, repairing and rebuilding. The sleep scores from OURA and Garmin are excellent, showing you’re already in a good recovery state.

It’s clear you’ve put in the work, and now it’s time to trust your training. With your taper and focus on rest, you’re set up for a great performance this Sunday. Good luck at the Gainesville Senior Games!

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