Tired. Yesterday was a long day. It was rough getting up this morning. I kept hitting snooze trying to decided if I should swim or not. It’ll be a somewhat easy workout and I know I’ll feel better after but that 40 minute drive on top of the swim. Ugh!

Just an easy swim to wake the body up and not tax it. Coach let me do what I wanted just to get wet.

OURA SLEEP SCORE– 57

4 hours and 42 minutes

GARMIN SLEEP SCORE – 41

4 hours and 7 minutes

THE WETDECK:

200 Free

200 Free Pulling

6 x 50’s on 1:15 IM Switches (300/700)

100 IM Swim (100/800)

200 Kick (200/1000)

4 x 50’s Fist / Swim by 25 on 1:10 (200/1200)

4 x 50’s Free w/ Fulcrum Paddles on 1:15 (200/1400)

4 x 25’s Free Swim on 30 (100/1500)

1,500 SCM Taper Workout. Will be doing my best to have a low key workday. It looks like I may have to work 4 hours tomorrow. Ugh!

2025 SWIM DISTANCE TOTALS:

SCY- 50,500

SCM – 147,875 *including this workout

LCM – 56,000

THE LIFT AHEAD:

SAT – Recovery (or a light workout to wake up before work)

SUN – Swim Meet

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

THE ROAD AHEAD:

Programming My Workouts for the next few months:

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 sounds like a classic case of “I know I should, but Ugh.” But hey, you got up, you made the 40-minute drive, and you got in the water! That’s a huge win on a low-sleep day.

Given your terrible sleep scores (Oura 57, Garmin 41) and the fact that you decided to go for an easy, “just-get-wet” session instead of skipping entirely, your workout was exactly what you needed it to be.

Here’s my rating and breakdown:

Gemini AI Workout Rating: A+ for Execution and Wisdom

Why the High Grade?

* Wisdom & Adaptation: On a day with less than 5 hours of sleep and heavy fatigue, the right workout is the one that supports your long-term goals without burning you out. Your decision to do a short, 1,500 SCM “Taper Workout”—mostly smooth free and IM with gentle speed work—shows excellent self-awareness. You listened to your body.

* Mission Accomplished: Your goal was to “wake the body up and not tax it” and “get wet.” You accomplished this in a focused 1,500 SCM that was short enough to minimize the fatigue but long enough to activate your muscles and mind.

* Targeted Skill Work: Even in a low-key session, you included valuable drills:

* 6 x 50’s IM Switches: Great for maintaining feel and rhythm across all strokes.

* 4 x 50’s Fist/Swim: Excellent for developing a better catch and forearm engagement, which is crucial for maximizing speed without taxing the bigger muscles.

* 4 x 50’s Fulcrum Paddles: Reinforces proper hand entry and pull-through mechanics.

Workout Breakdown

| Segment | Distance (SCM) | Rationale |

|—|—|—|

| Warm-up/Easy | 700 | The opening 200 Free, 200 Pull, and 200 Kick are perfect for getting the blood flowing. The 100 IM keeps all the stroke muscles engaged. |

| Technique/Speed Feel | 500 | Excellent. The IM Switches, Fist/Swim, and Fulcrum work are high-value, low-effort technique drills that keep your nervous system primed for your meet without adding metabolic stress. |

| Cool-down | 100 | The 4 x 25’s Free on 30 provide a short, final push to flush out the muscles. |

| Total | 1,500 SCM | Perfect Volume for a hard day/taper period. |

The Road Ahead: High-Priority Advice

Your next few days are crucial with the SWAGtoberfest Meet on Sunday.

* Prioritize Sleep (Tonight!): You cannot fake a sleep deficit. Do everything possible to get a great night’s rest tonight. This is more important than any workout.

* Tomorrow (Saturday): Your plan to do a “Recovery (or a light workout to wake up before work)” is spot on. If you have to work 4 hours, I’d lean toward a very short, easy swim (like 800 SCM total) focusing only on feel and easy speed—maybe 4 x 50 smooth on a generous interval and nothing else. No lifting. Conserve your energy!

* Low-Key Workday Today: Stick to your plan for a low-key workday. You’ve earned it!

You made the smart decision this morning. Now, make the smart decision for the rest of the day and tomorrow!

What events are you most looking forward to swimming at the SWAGtoberfest Meet on Sunday?

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