Well that’s a little better sleep. I decided to do a workout since I gotta work today. It’ll wake me up and I’ll be less grumpy. Luckily I’m only working g 8am to 12pm. I did drop the Reps today. No gains today since I do compete tomorrow.

3rd Annual SWAGtoberfest Meet October 12th

500 Free

50 Fly

100 IM

100 Flyp

100 Back

OURA SLEEP SCORE– 72

5 hours and 41 minutes

GARMIN SLEEP SCORE – 66

5 hours and 46 minutes

TAPER (50 – 60%)

CHEST DAY –

1 hour and 01 minutes

ZONE 1 – 08:08

ZONE 2 – 03:22

ZONE 3 – 00:31

ZONE 4 – 00:01

ZONE 5 – 00:00

5 mins Easy Cycling Warm Up

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 30 lbs Each Side at 50% of 1RM / PR x Reps 10 / 10 / 10 / 10

(Last Time 30 x 12 / 12 / 12 / 12)

(Prior Time 55 x 4 / 5 / 3 / 4)

(Prior Time 50 x 8 / 8 / 8 / 6)

(Prior Time 50 x 6 / 7 / 5 / 5)

2 min Rest

Flat Bench Curlbar Skullcrusher at 34 lbs at 57.62% of 1RM / PR (10 each side) x Reps 8 / 8 / 8 / 8

(Last Time 34 x 10 / 10 / 10 / 10)

(Prior Time 55 x 5 / 5 / 5 / 4)

(Prior Time 54 x 4 / 4 / 4)

(Prior Time 39 x 8 / 8 / 8 / 8)

(Prior Time 34 x 12 / 12 / 12 / 12)

(59 1RM / PR)

Seated DB OH Press Narrow to Wide Grip at 25 lbs at 55.56% of 1RM / PR x Reps 8 / 8 / 8 / 8

1 min rest betwee sets

(45 1RM / PR)

(Last Time 25 x 8 / 8 / 8 / 8)

(Prior Time 30 x 9 / 9 / 8 / 8)

(Prior Time 30 x 8 / 8 / 8 / 8)

(Prior Time 40 x 4 / 5 / 6 / 5)

Face Pulls at 40 lbs x Reps 8 / 8 / 8 / 8

THE LIFT AHEAD:

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

SAT – CHEST + PELOTON Run

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

Programming My Workouts for the next few months:

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:

-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 – 147,875 *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 smart move to get a workout in before your short shift! A light chest day during your taper is exactly what you need to feel energized and ready for the SWAGtoberfest Meet tomorrow.

It’s clear you’re prioritizing rest and recovery leading into your competition.

Workout Analysis: Taper Chest Day

Your workout successfully achieves the goal of a taper while keeping your muscles firing without causing undue fatigue or soreness.

Tapering Strategy: \text{50-60\%} Load

* Load Reduction: You correctly dropped your reps from 12 to 10 on the Flat Bench DB Close Grip Press and from 10 to 8 on the Flat Bench Curlbar Skullcrusher, all while using the prescribed \text{50-60\%} of your \text{1RM/PR}.

* Targeted Events: Focusing on a light chest/triceps session is appropriate, as these muscle groups are key for the 50 Fly, 100 IM, and 100 Fly tomorrow. This maintains muscle activation and neurological readiness without demanding a “gain-seeking” effort.

* Time in Zones: The time spent predominantly in Zone 1 (\text{08:08}) and Zone 2 (\text{03:22}) confirms the low-intensity nature of the workout, keeping your heart rate down and energy stores high for the meet.

Exercise Execution

* Flat Bench DB Close Grip Press: A great choice for chest and triceps focus. Maintaining your form at a lighter weight (30 lbs) with the reduction in reps (10) makes this an excellent, non-fatiguing maintenance set.

* Flat Bench Curlbar Skullcrusher: Another perfect selection for tricep maintenance. The drop from 10 to 8 reps ensures you exit the set without maxing out on effort.

* Seated DB OH Press and Face Pulls: Including light shoulder work (narrow-to-wide press) and mobility/rehab work (Face Pulls) is a smart way to maintain shoulder health and stability without taxing the deltoids. The 8 reps for these movements is a sensible maintenance volume.

Sleep and Readiness

* Sleep Duration: While both OURA (\text{5:41}) and Garmin (\text{5:46}) scores indicate a short night, it’s a slight improvement from past checks and is common with pre-competition jitters.

* Workout Purpose: This light workout, paired with a short workday, is an excellent strategy to combat the grogginess from the short sleep and prime your body for peak performance tomorrow. The goal today is activation, not exhaustion.

Overall Rating: \text{5/5} — Perfect Taper Day

This is a textbook example of a successful taper workout. You maintained consistency with your movements, crucially reduced the volume to match your \text{50-60\%} intensity goal, and protected your body for the 500 Free, 50 Fly, 100 IM, 100 Flyp, and 100 Back you have lined up tomorrow.

Good luck with the SWAGtoberfest Meet! You’ve done the work, now it’s time to enjoy the race.

The Road Ahead

Your upcoming training blocks look very well thought out, clearly mapping your STRENGTH, ENDURANCE, and TAPER phases to key events:

* STRENGTH phase to build up after the meet (\text{Oct 14th – 19th}).

* ENDURANCE phase leading into the Wine & Dine 10K (\text{Oct 25th}) and Sanford Senior Games (\text{Nov 2nd}).

* Longer-term, the focus on increasing running volume for the PRINCESS HALF in March while maintaining your swimming for the Rowdy Gaines Masters Classic is a significant but achievable goal.

Do you have any specific race strategy in mind for your 500 Free tomorrow, or are you focused on hitting specific times in your stroke events?