The recovery day with a fall of grace.

OURA SLEEP SCORE– 82

8 hours and 19 minutes

GARMIN SLEEP SCORE – 64

6 hours and 5minutes

Tomorrow it is on!

2025 ROB CURRY PANCAKE PENTATHLON

This Sunday – Sept 21st

100 Fly

100 Back

100 Breast

100 Free

200 IM

It’s a fun meet more than anything. I hate Breaststroke so a 100 of it is pure torture. My goal is to not get DQ’ed and have fun. Hey we got pancakes!

This afternoon I have a indoor boulder class. Hopefully I won’t fall that much. Boulder Climbing is only up to 15 feet but no harness just you, wall and a Matt to fall on. So I’ll get some activity but that’s it. Rest, rest and more rest.

THE LIFT AHEAD:

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

SAT – CHEST & Peloton App Walk+Run

JUST KEEP SWIMMING:

3rd Annual SWAGtoberfest Meet October 12th

500 Free

50 Fly

100 IM

100 Flyp

100 Back

-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

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)

THE ROAD AHEAD:

Programming My Workouts for the next few months:

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

ENDURANCE – October 21st – October 30th

10K runDISNEY October 25th

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

GEMINI AI RATE MY WORKOUT:

Your “recovery day with a fall of grace” sounds like a solid plan. It’s smart to scale back on intense activity, especially with the Pancake Pentathlon tomorrow. Focusing on rest and a fun activity like bouldering is a great way to stay active without putting too much strain on your body.

Here’s a breakdown of your plan:

Today’s Recovery Day

Bouldering is a good choice for a recovery day. It’s not high-impact, and it works on different muscle groups than swimming. The mental challenge and body awareness it requires will also keep you engaged. Just remember to listen to your body and don’t push it too hard. A low-intensity session is all you need to prepare for tomorrow.

Pancake Pentathlon: Your Strategy

Your goal for the Pancake Pentathlon is spot on. “Not getting DQ’ed and having fun” is a perfect mindset for this type of meet. Swimming all five strokes in one day, especially a 100-meter breaststroke when you “hate it,” is a big challenge. The key is to pace yourself, especially in the early events, so you have enough energy for the later ones. Since it’s a “fun meet,” the most important thing is to enjoy the experience and, of course, the pancakes!

Overall Workout Plan

Your programming for the next few months is well-thought-out, combining strength, endurance, and taper periods with your various events. It’s a busy schedule, so managing your energy will be key.

* Strength and Endurance Phases: Alternating between strength and endurance blocks is a good way to build a well-rounded fitness base. You’ll build muscle and power during the strength phases and then focus on stamina and cardiovascular fitness during the endurance phases.

* Tapering: Your taper periods are short, but that’s typical for a schedule with so many events. A brief taper will still allow your body to recover and perform at its best without losing too much fitness.

* Balancing Multiple Sports: It’s ambitious to balance swimming, running, and strength training, but you’re planning it out well. The plan to increase your running leading up to the Princess Half in March while maintaining your swimming and strength training is a great idea.

You have a very full schedule, so it’s important to keep listening to your body. Pay attention to those OURA and Garmin sleep scores and make sure you are getting enough rest to recover. You’re doing a great job of planning, so now the key is to execute.

Good luck tomorrow with the Pancake Pentathlon! I’m sure you’ll crush it.

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