Sleep last night was Meh. I did my best not to get all riled up watching news about the of our democracy. But that didn’t work…

OURA SLEEP SCORE– 70

5 hours and 45 minutes

GARMIN SLEEP SCORE – 55

4 hours and 7 minutes

Math. Ugh. Back in July23.25 was my 1,500 time via The Couch versus GARMIN 23.33. I forgot that we had swam the 1,500 back in July. Not knowing that I was planning a slower 1,500 hoping to be under 25:00. I even did the splits ahead of this morning.

1:40 – 100

2:20 – 200

4:00 – 300

5:40 – 400

7:20 – 500

9:00 – 600

10:40 – 700

12:20 – 800

14:00 – 900

15:40 – 1000

17:20 – 1100

19:00 – 1200

21:40 – 1300

23:20- 1400

25:00 – 1500

Turns out I was wrong and finished with a GARMIN time of 23:34. Which is pretty much what I did in July. I don’t have my splits but GARMIN has my average pace at 1:34.

While swimming I had no idea of what my pace was. I tried to do math at the 100’s but was more concerned with counting laps.the first 200 I held back which may have been too much.

ZONE 1: 00:06

ZONE 2: 00:13

ZONE 3: 00:20

ZONE 4: 04:41

ZONE 5: 18:14

I was too busy at first watching my two male swim mates to my left that I didn’t see the new female swimmer to my right who finished ahead of me. Maybe, just maybe I would have pushed harder if I had seen her.

THE WET DECK:

200 Free

50 Back

50 Breast

1,500

100 easy

1,900 LCM

2025 SWIM DISTANCE TOTALS:

SCY- 44,950

SCM – 131,800

LCM – 56,000 * including Friday AM

That was it. This weekend is another swim meet. 2025 ROB CURRY PANCAKE PENTATHLON

This Sunday – Sept 21st

100 Fly

100 Back

100 Breast

100 Free

200 IM

THE LIFT AHEAD:

SAT – RECOVERY & Rock Clining Class

SUN- – 2025 ROB CURRY PANCAKE PENTATHLON

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

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)

–3rd Annual SWAGtoberfest Meet October 12th

TBD (will enter this weekend)

-Sanford Senior Games – Nov 2nd

100 Fly

100 IM

50 Fly

100 Back

-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:

Sounds like a tough morning. It’s frustrating when you don’t get the sleep you need, and even more so when your brain won’t shut off, especially with everything happening in the world. It’s a challenge to find that balance between staying informed and protecting your peace of mind.

Let’s break down your workout and training plan.

Swim Workout: 1,500m Analysis

You had a solid workout with a total of 1,900 LCM. Your 1,500-meter time of 23:34 is excellent, especially since it’s almost identical to your previous time from July. That shows consistency and a good base level of fitness.

It’s common to lose track of pace when you’re focused on counting laps, so don’t beat yourself up about it. Counting is crucial for longer swims. The fact that you were just a second off your previous personal best without knowing your pace is a testament to your natural feel for the water and your conditioning.

Your zone breakdown is interesting:

* Zone 4 (4:41) and Zone 5 (18:14): This is where you spent the vast majority of your swim. This indicates that you were working at a high-intensity effort for an extended period, which is great for building endurance and speed. The fact that you held that effort for over 18 minutes in Zone 5 is impressive and shows you were really pushing it.

You mentioned holding back on the first 200 meters. This is often a good strategy for a long-distance race. It prevents you from burning out early and allows you to negative-split the race (swimming faster in the second half). You can’t know for sure without your splits, but your consistent pace suggests that your pacing strategy worked well for you.

Overall Training Plan

You have a very ambitious and well-structured plan for the next few months, balancing swimming, lifting, and running.

Here are a few things to consider:

* Tapering: Your plan includes several taper phases, which is essential for performance. However, as you noted, your taper for the October 12th swim meet is short. Given that you have multiple events close together, you might need to adjust your expectations for the October meet. It might serve as more of a check-in race rather than a peak performance meet.

* Balancing Disciplines: You’re adding more running into the mix for your half marathon in March. It’s smart to plan this well in advance. As you increase your running volume, it will be crucial to monitor how your body is responding. The extra running will impact your recovery, especially for your swimming and lifting. You’ll need to be mindful of signs of overtraining.

* Periodization: You’ve laid out a solid periodization plan with Strength and Endurance blocks. This approach is key to long-term progress. You can experiment with making your Endurance blocks a bit longer to prepare for the running and long-distance swim events.

Overall, this was a very good workout and you have a solid, well-thought-out plan for the rest of the year and into early 2026. Keep listening to your body, especially as you increase your running mileage.

What are your goals for the Pancake Pentathlon this weekend? Are you looking for specific times, or are you focused on a particular stroke?

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