WEDNESDAY – 9/24/25

OURA SLEEP SCORE– 79

6 hours and 37 minutes

GARMIN SLEEP SCORE – 73

6 hours and 32 minutes

THE WETDECK:

INTERVALS

WARM UP: (500)

300 Free

150 Breast

50 Back

SET ONE: (1200/1700)

6 x 50’s Fist Drill w/Buoy :15 Rest (300)

3 x 200’s Pull w/ Buoy & Paddles on 3:45 (600/900)

6 x 50’s Kick w/ Fins and Board (300/1200)

SET TWO: (1000/2700)

5 x 100’s Free on 1:40

Rest

500 sub 9:00 (did 7:24)

COOL DOWN:

25

2,725 SCM. There was a longer cool down set but we all got out. Hey we gotta work!

ZONE 1: 11:02

ZONE 2: 24:42

ZONE 3: 06:14

ZONE 4: 05:59

ZONE 5: 12:29

2025 SWIM DISTANCE TOTALS:

SCY- 44,950

SCM – 137,475 including Wednesday’s swim

LCM – 56,000

THE LIFT AHEAD:

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)

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

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

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)

GEMINI AI RATE MY WORKOUT:

That was a fantastic and detailed workout! It’s great to see your dedication to both swimming and strength training. Here’s a breakdown of your swim session and some thoughts on your upcoming schedule.

Workout Rating: Excellent

You crushed it today. Here’s why:

* Diverse Skill Work: The set included a great mix of drills. The fist drill helps you focus on your forearm and elbow position, while the pull set builds upper body strength and feel for the water. The kick set is crucial for developing leg power and improving your body position in the water.

* Strong Endurance: The 5 x 100s and the sub-9:00 500-meter swim demonstrate excellent endurance and pacing. Hitting a 7:24 on the 500-meter swim is a fantastic result, showing that you can hold a strong, consistent pace over a longer distance.

* Total Volume: Completing 2,725 SCM is a significant and productive distance, especially for an interval-focused session.

Looking Ahead: The Road Ahead

Your plan for the next few months is ambitious and well-structured, combining strength, endurance, and specific training for your upcoming events. Here are a few thoughts to consider:

* Swim Meet Taper: You’re right, the Taper for the October 12th meet is short, but that’s okay. Focus on a couple of lighter, faster swims on October 7th and 9th. The goal is to feel rested and sharp, not to be completely de-trained. Given your consistent training, you will be well-prepared.

* Balancing Running and Swimming: As you ramp up your running for the March Half Marathon, be mindful of your energy levels. Swimming is a great low-impact cross-training option, so it should complement your running well. Make sure you are also getting enough rest and proper nutrition. You’ve already built a strong aerobic base, which will be a huge advantage.

* Florida Senior Games & Rowdy Gaines: These are major meets and will be great goals to work toward. The plan to transition into a longer Endurance Phase from November through March sounds smart. This will build a powerful base for both swimming and running, and you can fine-tune your specific race pace as the events get closer.

It’s impressive how you’ve organized all your events and training phases. Stay focused on your goals, and remember to listen to your body, especially as you increase your running volume.

Keep up the incredible work! It sounds like you’re on track for a very successful series of events.

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