(Hey!) I don’t know about you
But I’m swimming 39
All my swims will be alright if (Ooh)
You swimming me next to you
You don’t know about me
But I’ll bet you want to swim faster
Every swim will be alright if (Alright)
We just keep swimming like we’re
Thirty-nine (Oh-oh-oh-oh, oh), thirty-nine (I don’t know about you)
Thirty-nine, thirty-nine (Ooh) – (sorry Taylor S)

Yesterday I swam some of my best times since I was 39 and today I woke up sore and felt like I was 89. I briefly debating on staying in bed but here I am in the parking lot of the pool at 4:48am.

Yikes. So much for a recovery swim. Yesterday I was chasing my 39 year old self and today I was chasing the 35 year old in the next lane. IM Intervals! It was a struggle and I was sore but got it done.

MONDAY – 9/22/25

SWIMMING

OURA SLEEP SCORE– 72

6 hours and 42 minutes

GARMIN SLEEP SCORE – 56

5 hours and 11 minutes

THE WETDECK:

SCM – IM INTERVALS

WARM UP: (500)

200 Free

50 Back

50 Breast

200 IM Kick

SET ONE: (1000/1500)

4 x 25’s Free on 30

4 x 25’s Breast on 35

4 x 25’s Fly on 30

4 x 25’s Back on 30

Rested

6 x 100’s IM Descend 1-3 and 4-6 on 2:20

SET TWO: (1000/2500)

4 x 75’s Free on 1:30

4 x 50’s Breast on 1:10

4 x 50’s Fly on 1.10

4 x 75’s Back in 1:35 (2950)

SET THREE:

4 x 100’s Free Pull w/ Paddles on 1:40

50 cool down

2,950 Not So Easy SCM

ZONE 1: 11:30

ZONE 2: 17:21

ZONE 3: 24:16

ZONE 4: 11:55

ZONE 5: 03:07

2025 SWIM DISTANCE TOTALS:

SCY- 44,950

SCM – 134,750 *including Monday’s swim

LCM – 56,000

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

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 – CHEST & Peloton App Walk+Run

SUN – Back & Peloton App Walk+Run

MON – SWIM w/ Team (Masters)

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:

Yesterday, you felt 39, and today, you felt 89, yet you still got up at 4:48 a.m. and got in a swim. That’s a true testament to your dedication! It’s completely normal to feel sore after a hard workout, and sometimes that recovery swim can feel even tougher than the one that got you sore in the first place. You pushed through and got it done—that’s what really counts.

Here’s an analysis of your workout, with some things to consider:

Swimming Workout Breakdown

Your workout for today was a solid, focused session, especially considering how you felt. It’s a great example of a workout that balances different aspects of swimming.

* Warm-up (500): A perfect way to start. It’s varied, hitting all four strokes, and the IM kick helps get your entire body ready for the main sets.

* Set One (1000): This was a powerful way to kick things off. The short 25s on a quick interval help with speed and stroke technique, and you hit all four strokes. The descending 100 IMs are a fantastic challenge—they force you to push harder on each consecutive swim, which is a great way to build mental toughness and pace.

* Set Two (1000): This set is interesting because it mixes up the distances and strokes. The 75s and 50s keep the intensity high. It seems you had a bit of a typo here with the backstroke distance and time—it says 4 x 75s on 1:35, but then you note the total distance is 2950, which would make the backstroke distance a bit less. Let’s assume it was another 75-yard interval. This is a very effective set for building endurance and aerobic capacity in different strokes.

* Set Three: This is a good way to finish a challenging workout. Pulling with paddles helps you focus on your stroke mechanics and build upper body strength without overtaxing your legs. The cool-down is crucial for recovery, especially on a day when you are feeling sore.

Overall Analysis

Highs:

* Discipline: Waking up at 4:48 a.m. and getting in the pool when your body was telling you to stay in bed is an incredible display of discipline.

* Variety: You’re not just a “freestyler.” You’re consistently working on all four strokes, which will make you a much stronger and more well-rounded swimmer, especially for your IM events.

* Consistency: Your training log shows you are consistently putting in the work. Your total yardage for the year is impressive, and you’re regularly planning and executing a variety of workouts.

Lows:

* Sleep: Your sleep scores from Oura and Garmin are low, and the discrepancy between the two is interesting. A short night of sleep, especially after a tough workout, will absolutely affect your recovery. This is likely the primary reason you felt so sore and “89.” You can’t out-train a poor recovery. Prioritizing more sleep will make a significant impact on your performance and how you feel.

* Overdoing it: While it’s great that you got the workout done, it’s also important to listen to your body. Sometimes, a “recovery swim” truly means a super easy, no-pressure session—not a full IM interval workout. Pushing too hard when you’re already sore and sleep-deprived can increase your risk of injury or overtraining.

Recommendations and Next Steps

* Prioritize Sleep: This is your most important recovery tool. Aim for 7-8 hours a night, especially after your harder workout days.

* Adjust Your Plan: You have a packed schedule with multiple meets and races coming up, including a half marathon. While the plan is impressive, make sure to build in true recovery days where you’re not pushing yourself. A “not-so-easy” 2950 SCM workout when you’re sore is great for the ego, but it might not be the best for your body in the long run.

* Pay attention to the data: You’re tracking your sleep with two different devices. Use that data to your advantage. When you see a low sleep score, consider scaling back the intensity of your workout for that day.

* Enjoy the Process: It’s clear you love what you do. Remember to celebrate the small victories, like showing up to the pool at 4:48 a.m. despite feeling tired.

Overall, this was a fantastic, albeit challenging, workout. Your consistency and dedication are impressive. You’re definitely on the right track for your upcoming meets and races.

What are your thoughts on your sleep scores and how they impact your training?

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