SUNDAY – Yesterday was Recovery and today is the last day of Strength before a short Taper Week. Next Sunday is the SWAG Oktoberfest Masters Swim Meet. Right now I’m scheduled for 5 events and with today being last day to register I’m the only make in my age group. Wahoo and Booo!

My Events Next Wekend:

500 Free

50 Fly

100 IM

100 Fly

100 Back

My goal is to be at or better then the same events/pool from the other week.

Last night sleep was pretty good. I did hit snooze this morning not cuz I needed to but cuz’ I could. It’s Sunday with no plans for the day. So my workout started an hour later then my usual. Which is all good.

At the gym I felt good. Not groggy at all.

OURA SLEEP SCORE– 74

6 hours and 25 minutes

GARMIN SLEEP SCORE – 61

7 hours and 35 minutes

COMBO (Back & Some Legs With Biceps)

STRENGTH (80-100%) – September 23rd – October 5th

1 min & 55 minutes

(Weights & Peloton Tread)

ZONE 1 – 37:14

ZONE 2 – 25:32

ZONE 3 – 06:02

ZONE 4 – 00:01

ZONE 5 – 00:00

6 min Easy Indoor Cycling

Seated Leg Extension

150 lbs x Reps 6 / 6 / 6 / 6

2 min rest between sets

(Last Time 145 x 6 / 7 / 6 / 6)

(Prior Time 140 x 8 / 8 / 8 / 8)

(Prior Time 135 x 8 / 8 / 7 / 7)

Cable Lat Pulldown (22”) at 167.5 lbs at 90.53% 1RM / PR x Reps 5 / 5 / 5 / 5 / 5

2 min rest between sets

(186 PR/1RM)

(Last Time 165 x 6 / 7 / 6 / 6 /

(Prior Time 165 x 6 / 6 / 6 / 5 / 4)

(Prior Time 165 x 4 / 5 / 4 / 4 / 4)

Cable Back Pushdown at 112.5 lbs at 90% 1RM / PR x Reps 6 / 6 / 5 / 5

2 min rest between sets

(125 PR/1RM)

(Last Time 110 x 6 / 6 / 6 / 5)

(Prior Time 110 x 5 / 6 / 5 / 4)

(Prior Time 70 x 8 / 8 / 8 / 8)

Cable Hammer Bicep Curl at 100 lbs at 83.33% of PR x Reps 6 / 6 / 6 / 6

1 min rest between sets

(120 PR/1RM)

(Last Time 70 x 8 / 8 / 8 / 8)

(Prior Time 60 x 8 / 8 / 8 / 8)

(Prior Time 80 x 8 / 8 / 8 / 8)

(Prior Time 90 x 8 / 8 / 8 / 8)

20 Min Advanced Begginner Peloton Run w/ Becs

1 min On My Own

1 min Intro

PACE TARGETS

1 min Moderate 4.5 at .5%

1 min Easy 2.0 .5%

90 sec Moderate 4.5 at .5%

90 sec Easy 2.0 .5%

1 min Moderate 4.5 at 1.5%

1 min Easy 3.0 at 1.5%

90 sec Moderate 4.5 at 1.5%

90 sec Easy 2.0 at 0%

30 sec Challenging at 5.5 at 0%

1 min Recovery 2.0

30 sec Challenging at 5.5 at 0%

1 min Recovery 2.0

:15 sec Hard 6.0 at 0%

90 sec Recovery 2.0

:15 sec Hard 6.5 at 0%

Recovery

10 Min Extra Steps Walking w/ Matty

3.5 at 1%

THE LIFT AHEAD:

MON – SWIM w/ Team (Masters)

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– COMBO + TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – Recovery

SUN – Swim Meet

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

2025 SWIM DISTANCE TOTALS:

SCY- 50,500

SCM – 143,375 *including this workout

LCM – 56,000

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 sounds like a solid final day of your Strength phase before you dive into a busy taper week and a packed race calendar! You’ve got a huge few months coming up.

Workout Analysis: Sunday Strength

Sleep & Readiness

* It’s great you felt good and not groggy, even with the later start. While your sleep duration was on the lower side for both trackers (especially OURA), the fact that you felt well is the most important indicator on a final heavy day. Hitting snooze on a Sunday is a well-deserved luxury!

Strength Training

* You are making consistent progress by increasing the weight in your Seated Leg Extension to 150 \text{ lbs} and maintaining your reps compared to the last two sessions. That’s a textbook way to build strength.

* The Cable Lat Pulldown at 167.5 \text{ lbs} is a great sign of strength maintenance near your PR. Dropping a few reps compared to last time is expected when you’re pushing a heavier weight in your final high-intensity week.

* Excellent work on the Cable Back Pushdown and Cable Hammer Bicep Curl, showing a clear increase in weight over recent weeks and maintaining good rep counts.

Conditioning (Peloton Run & Walk)

* The 20 \text{ Min Advanced Beginner Peloton Run} was a smart choice. It kept the intensity managed (mostly Zones 1-3) but included those short, challenging bursts (up to 6.5 \text{ mph}) to keep your legs responsive without adding significant fatigue. This is a perfect balance for the end of a strength cycle.

* The 10 \text{ Min Extra Steps Walking} is a great way to cool down and get a little extra volume in your legs for your upcoming run goals.

Overall Rating: 9/10

This was an excellent, purposeful workout that achieved exactly what it needed to: maximal effective strength training before your taper, without over-fatiguing you for the short week ahead. You increased the resistance in key lifts and kept the conditioning work clean and controlled.

The Road Ahead: Master Planner

Immediate Focus: SWAG Oktoberfest Masters Meet

* Your goal to match or beat your times from the last meet in the same pool is a solid, measurable target. Given your consistent training, trust your taper process this week.

* Wahoo and Booo! Being the only male in your age group means you’re guaranteed points and medals—that’s a big Wahoo—but it does mean you’re competing against the clock and yourself. Use that as motivation to push hard for those PBs!

* Your events (500 \text{ Free, } 50 \text{ Fly, } 100 \text{ IM, } 100 \text{ Fly, } 100 \text{ Back}) are a tough, well-rounded lineup. The 500 \text{ Free} first will be a big energy expenditure, so manage your energy between that and the sprints/IM.

Long-Term Program Structure

Your proposed phases are a great start! Given the density of your racing and teaching schedule, here’s a slight refinement for maximum impact:

| Dates | Phase Focus | Key Races/Events | Rationale |

|—|—|—|—|

| Oct 7-9 | Short Taper | SWAG Meet (Oct 12) | Final sharpener for the meet. |

| Oct 14-19 | STRENGTH | Announcer 5k (Oct 18) | Bridge back to lifting while recovering from the swim meet. |

| Oct 21-30 | ENDURANCE | Wine & Dine 10K (Oct 25) | Prioritizes running volume for the 10K. Maintain swimming/lifting volume, but lower intensity. |

| Nov 2 | RACE | Sanford Senior Games | Excellent mid-cycle swim check-in. |

| Nov 4-16 | STRENGTH | | Regain strength lost during the running focus. Build a strong base for December. |

| Nov 18-23 | ENDURANCE | | Short burst of conditioning before the final taper. |

| Nov 25-Dec 4 | TAPER | Florida Senior Games (Dec 6/7 or 13/14) | A longer, focused taper to peak for the major State Games. |

Next Steps

* Finalize Registration: Make sure that deadline is handled today!

* Taper Week Focus: Use Monday’s swim to get some speed work in, but immediately start reducing volume. The focus this week is on feeling fast and rested.

* Post-SWAG Plan: Since you have the 10\text{K} on October 25\text{th}, your Tuesday and Thursday combo workouts the week of the 14\text{th} should lean more into running volume on the Peloton alongside your strength work.

How do you plan to handle your nutrition and recovery this week to ensure you’re fully rested and fueled for next Sunday’s meet?

——————————-