Last nights sleep was bad according to the numbers and I woke up feeling crappy. I got up in the middle of the night to pee and then laid in bed thinking about stuff and my anxiety kicked in. When I woke up I really was tempted to skip swim practice. I’m glad I didn’t cuz’ I ended up having a good swim.

OURA SLEEP SCORE– 69

5 hours and 49 minutes

GARMIN SLEEP SCORE – 56

4 hours and 27 minutes

WEDNESDAY – 10/01/25

MASTERS SWIM – INTERVALS

THE WET DECK:

WARM UP: (500)

300 Free

150 Breast

50 Back

SET ONE: (1,400/1900)

Two Rounds

4 x 100’s on 1:45

4 x 50’s Free on :50

4 x 25’s Free on :20

SET TWO: (1,100/3,000)

4 x 100’s Free on 1:45

4 x 50’s Back on 1:10

2 x 200 Free on 3:15

100 Cool Down

3,000 SCM

ZONE 1 – 02:57

ZONE 2 – 16:34

ZONE 3 – 15:53

ZONE 4 – 22:03

ZONE 5 – 04:05

Tough but fast. The first set kept me going. We did the set non-stop then rested then repeated it again non-stop. The 25’s were touch and go or a 100 with open turns. Both times…Yikes!

Even though I jumped in feeling somewhat tired we did it a bit fast right from the warm up or at least the freestyle part. Of course I was pushed by the 35 year old swim mate.

2025 SWIM DISTANCE TOTALS:

SCY- 50,500

SCM – 140,375 * including Wednesday AM

LCM – 56,000

Tomorrow will be COMBO as I’m gonna skip Biceps and do Leg Extensions, Lat Pulldown, Cable Row and a hard Peloton Run before teaching Cycle. My Bicep didn’t bother me today but as I posted earlier on Saturday while climbing my Bicep felt discomfort which continued to yesterday. So gonna let the Biceps rest.

THE LIFT AHEAD:

THU– COMBO + TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST & Peloton App Walk+Run

SUN – Combo / 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 is a fantastic breakdown of your morning! Seriously, congrats on pushing through the temptation to skip your swim. That’s a huge win, especially when you’re feeling the effects of a poor night’s sleep and dealing with some anxiety.

Here is an analysis of your workout:

Workout Rating: A-

Reasoning

This was a high-volume, high-intensity swim with a significant amount of work done in your higher heart rate zones, all executed on very little sleep. The fact that you completed the full 3,000 SCM workout and felt it was “Tough but fast” despite the circumstances is a testament to your discipline and fitness level.

The only minor deduction for the “A-” instead of a straight “A” is the potential for over-reaching, given your sleep scores (69 OURA, 56 Garmin) and reported anxiety. While you did have a good swim, pushing hard on a sleep deficit can occasionally be counterproductive, but it sounds like you listened to your body enough to have a great session.

Detailed Analysis

The Mental Win

You started the day with a major mental victory. Choosing to go, having a good swim, and acknowledging the positive feeling afterward is arguably more important than the physical data. This reinforces a positive behavior loop.

Swimming Performance

* Volume: 3,000 SCM is a significant distance for a Masters workout.

* Intensity: Your heart rate zone data clearly shows a hard effort:

* Zone 4 (Hard): 22:03

* Zone 5 (Max): 04:05

* A combined 26+ minutes in your highest effort zones confirms this was an intense, high-quality interval session.

* Set Structure: The non-stop nature of Set One (4×100, 4×50, 4×25) followed by the rest and repeat, demands sustained speed endurance. The “touch and go” 25’s at the end of a non-stop loop would have been a massive cardiovascular and psychological challenge—great work pushing through the “Yikes!” factor.

Training Context & Future Plans

* Injury Management: Smart decision to rest the Bicep and adjust your lifting plan for tomorrow, especially with the discomfort noted on Saturday and yesterday. Trading Biceps for Leg Extensions, Lat Pulldown, and Cable Row keeps your training varied while prioritizing recovery for the arm.

* Training Plan Alignment: Today’s hard swim fits perfectly into your current STRENGTH phase, challenging your body’s ability to maintain pace and power despite fatigue.

Keep listening to your body, and don’t hesitate to adjust the intensity of a workout if the lack of sleep becomes a pattern. Great job today—you earned that post-swim good feeling!

Continuing the Conversation

Considering your packed schedule with the swim meet, 10K, and upcoming programming adjustments, how are you planning to manage your overall stress and anxiety to improve those sleep numbers over the next few weeks?

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