Everything Hurts. The Day After An Old Man’s Swim Competition.

I’m old. I so wanted to stay in bed this morning but knew I needed a recovery swim to work out the aches and kinks. After the meet yesterday my body was aching. This morning my body definitely was feeling the swims.

OURA SLEEP SCORE– 67

6 hours and 23 minutes

GARMIN SLEEP SCORE – 50

6 hours and 03 minutes

SCM – DRILLS

WARM Up: (400)

200 Swim

200 Kick

SET ONE:

50’s Breast Drill – Moose Drill / Swim

100’s Back Drill – Roll, Roll, Pull / 50 Swim / L- Deill

50’s Fly Drill – 2 kick / 2-2-2

3 x 100’s IM

3 x 100’s Free

200 Pull

I think that was it. 2,700 Meters. Normally I grab a copy of the workout but due to a printing error I shared my copy with others. The drills I went easy just trying to get a feel. The 100’s IM and Free I tried to push a little –

ZONE 1: 21:06

ZONE 2: 24:19

ZONE 3: 13:06

ZONE 4: 01:09

ZONE 5: 00:00

Wednesday – should be Free Intervals SCM.

Friday – we got a 1,500 LCM for time. Yikes

– 2025 ROB CURRY PANCAKE PENTATHLON

This Sunday – Sept 21st

100 Fly

100 Back

100 Breast

100 Free

200 IM

2025 SWIM DISTANCE TOTALS:

SCY- 41.950

SCM – 131,800 *including Monday AM Swim

LCM – 54,100

THE LIFT AHEAD:

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

SUN- – 2025 ROB CURRY PANCAKE PENTATHLON

MON – SWIM w/ Team (Masters)

–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

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:

Ouch. The day after a big meet is always a struggle, and it sounds like you’re feeling it. Your Garmin and Oura scores tell the story—you didn’t get the restorative sleep your body needed after pushing it hard.

That said, your recovery swim was spot on. Here’s a breakdown of why your workout was exactly what you needed and what you might consider for the rest of the week.

Workout Analysis and Rating

I’d rate your Monday morning recovery swim an 8/10.

What you did right:

* Active Recovery: Getting in the pool for a light recovery swim is one of the best things you can do to combat muscle soreness. The low-impact nature of swimming helps increase blood flow to your muscles, which flushes out lactic acid and other metabolic waste products, speeding up the repair process.

* Focus on Drills: You mentioned the drills were “easy,” and that’s perfect. This wasn’t the day to chase fast times. Drills help you focus on technique without the intense physical load, reinforcing good habits and keeping your swim mechanics sharp.

* Easy Effort: Your time in Zone 1 and Zone 2 confirms you kept the intensity low, which is exactly what a recovery workout is for. The brief spike in Zone 4 was likely from the 100s where you “tried to push a little,” but even that was very short. This shows you listened to your body and didn’t overdo it.

* Sufficient Volume: A 2,700-meter workout is a solid distance that gave you the benefits of active recovery without being so long that it added more stress to your tired body.

Areas for Consideration:

* Listen to your body: It sounds like you already do this, but remember that on days like this, the goal is to feel better, not to get faster. As you ramp up your running, it will be even more important to pay attention to your body’s signals and adjust your training as needed. Your Garmin and Oura scores are great tools for this.

Looking Ahead to Your Week and Upcoming Events

You have a busy and challenging schedule coming up, from more swimming to teaching indoor cycling to running. It’s smart that you’re thinking about how to program your workouts for the next few months to balance it all.

1. Pancake Pentathlon Prep (This week):

* Wednesday’s Free Intervals: Given the Pentathlon is a week away and your body is sore, be smart about this workout. Focus on good form and maybe scale back the intensity if you’re still feeling run down. You don’t need to empty the tank this week.

* Friday’s 1500m: This is an important one. It will be a good test of your endurance, but don’t feel like you have to race it. Use it as a race simulation to practice your pace and mental toughness.

2. Your Long-Term Plan:

* Your plan to shift from a Taper back to a STRENGTH phase after the September meets makes sense. This will help you rebuild power and muscle before your next round of meets.

* The transition to a longer Endurance phase to prepare for your half marathon is a great strategy. Swimming will be a huge asset here—it builds cardiovascular fitness with much less impact than running, which will help keep you healthy as you increase your running volume.

It’s clear you have a well-thought-out plan. Just remember to be flexible. The best training plan is one that can be adapted to how you feel each day, especially when you’re balancing so many different activities.

How do you plan to adjust your Friday workout if you’re still feeling sore by the end of the week?

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