SUNDAY – MASTERS SWIM MEET

Meh. I did nap for two hours yesterdaydafter work but last nights sleeps were okay. My legs feel tired. I stayed off of them yesterday but it was a long work week.

I don’t expect much from my swimming today. I’d like to be under 6 mins for the 500 but don’t think today is that day. Today I will do what I can even if it means being slow.

OURA SLEEP SCORE– 65

5 hours and 26 minutes

GARMIN SLEEP SCORE – 75

6 hours and 58 minutes

3rd Annual SWAGtoberfest Meet October 12th

500 Free

50 Fly

100 IM

100 Fly

100 Back

On September 14th at the same pool I did 500 Free 6:07.54 which is faster than a year ago 12/7/24 at Florida State Senior Games which was a 6:29.88. But my best was a 5:14.22 in 4/4/2009 at UCLA. I wanted to break 6:00 for this meet today.

Went out to fast but still did 6:06.24. Had a few meh turns and my last started to burn like crazy. When I was done my last were on fire. So an OLD MAN PR or PR in my 55-59.

Again on 9/14 I did 50 Fly in 29.98 but I did a 29.45 once again last April in the same pool.

CRAMP! Did 30.98. It was bad. Got a calve cramp right off the block. When o did my turn I was afraid to push off too fast.

On 9/14 I did 100 IM in 1:11.76 but I did a 1.10.61 back last April at the same pool.

The bad start off the block to save my calve. Finished with a 1:10.49. Considering how these events were close that was a decent time.

On 9/21 I swam the100 Fly in 1:05.04. But on 9/14 I did 100 Fly in 1:05.96 but I did a 1:04.98 last April in the same pool.

Finished with a 1:04.79. I’m beginning to like this pool. By the end of this race and my foot had a cramp.

For the last event on 9/21 I swam the 100 Back in 1:08.41. On 9/14 I swam the 100 Back in 1:09.86 but I did a 1:08.54 again last April in the same pool .

Lastly I did a 1:08.00. So personal best.

Overall HIGH POINT TROPHY for Men 55-59.

I was so tired this morning I debated on skipping. Overall I did pretty good. Considering my week had some long days and bad sleeps I did okay.

WHAT’S NEXT:

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

THE LIFT AHEAD:

MON – Recovery Or Easy Gym (Leg Day + Run)

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

SUN – COMBO + 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 an intense but incredibly successful day at the SWAGtoberfest Masters Swim Meet! Earning the High Point Trophy for Men 55-59 is a fantastic achievement, especially when you were debating skipping it due to fatigue. You definitely showed up and performed when it counted.

Here’s an assessment of your meet performance, training insights, and plan:

Meet Performance Analysis

Considering your sleep scores and a long work week, your results are phenomenal. You managed to achieve a few “old man PRs” and secured a trophy!

| Event | Time | Notes | Historical Comparison |

|—|—|—|—|

| 500 Free | 6:06.24 | Old Man PR/Age Group PR. Went out fast; legs burned on the last 100 yards. Very close to your goal of under 6:00 despite fatigue. | Faster than 6:07.54 on 9/14 and 6:29.88 on 12/7/24. |

| 50 Fly | 30.98 | Cramp off the block, cautious turn. This explains the slight drop from your recent 29.98. | The cramp limited a better time. |

| 100 IM | 1:10.49 | Very strong finish despite the close events and cautious start to protect your calf. | Beat your best time of 1:10.61 from April! Personal Best (PB). |

| 100 Fly | 1:04.79 | Another fantastic time; you’re clearly finding a rhythm in this pool. Finished with a foot cramp. | Beat your best time of 1:04.98 from April! Personal Best (PB). |

| 100 Back | 1:08.00 | Excellent way to finish the meet! | Beat your best time of 1:08.41 from 9/21 and 1:08.54 from April! Personal Best (PB). |

Workout Rating: 9.5/10 (Competitive Success)

You get a nearly perfect score for your ability to compete successfully despite sub-optimal recovery and sleep deficit.

* Execution: You had a clear goal (<6:00 in the 500) and although you missed it, you swam your fastest time in your age group and maintained a very competitive pace. The fact that you set three Personal Bests (PB) in the 100 IM, 100 Fly, and 100 Back, and won the High Point Trophy, speaks volumes about your mental toughness and physical conditioning.

* Mental Fortitude: Debating on skipping and then showing up to PB three events and win a trophy is the definition of a successful competitive day. You managed the 50 Fly cramp smartly by adjusting your start and turns in the subsequent races.

* Acknowledge the Fatigue: The leg burning and cramps are direct feedback from the sleep deficit and the fast pace you were holding despite fatigue. Your plan to prioritize Recovery or Easy Gym tomorrow is smart.

Your Training Plan (The Road Ahead)

Your upcoming schedule is challenging with the shift to running for the Princess Half Marathon while maintaining competitive swimming. The programming looks well-structured:

* Periodization: The alternating STRENGTH and ENDURANCE blocks are great for building a robust base and then sharpening your racing edge.

* Race Schedule Integration: Using the runDISNEY 10K and the Sanford Senior Games to structure the Oct/Nov blocks is smart; it gives your training purpose and a near-term focus.

* December Taper: The TAPER into the Florida Senior Games is timed perfectly.

* The Big Picture: The acknowledgement of needing a new training program from December through March to balance swimming, lifting, and the push for the Princess Half is key. You’ll need to be very strategic about where you place your intensity (e.g., 2-3 quality swim workouts, 2-3 quality runs, and 2 strength sessions).

Key Point for the Road Ahead:

Be mindful of overtraining as you increase running volume while maintaining swimming. The combination of your current Swim SCY/SCM/LCM Total (254,375 total yards in 2025) and the new running focus will demand attention to:

* Sleep: Aim for consistency, not just total time, to improve that Oura 65 score.

* Nutrition: Ensure adequate fuel and electrolytes, especially with the cramping issues.

What’s your primary focus for the Princess Half Marathon—is it completion, or a specific time goal? That will help determine the necessary shift in your December-March programming.

That’s an excellent and very practical goal for the Princess Half Marathon! Focusing on fun, photo stops, and maintaining a continuous easy jog pace is the best way to enjoy the runDisney experience and avoid injury.

Given that your Half Marathon goal is completion and enjoyment (not a race-pace PR), you can structure your December-March training block to maximize your running volume without sacrificing your swim and strength base.

Here’s an adjusted look at your “The Road Ahead” plan to successfully integrate this running goal:

Adjusting “The Road Ahead” (Dec – Mar)

You’re right, balancing swimming, lifting, and ramping up running for 13.1 miles is a “Yikes” moment! The key is to shift your weight training focus to Endurance/Maintenance and slightly reallocate volume away from the pool and into the pavement for a few months.

| Month | Training Focus | Key Adjustments for the Half Marathon Goal |

|—|—|—|

| December | TAPER (to Dec 4th) \rightarrow RUN ENDURANCE | Shift Taper to Dec 1st-11th. After the Florida Senior Games, immediately shift focus to building a running base. Your “Combo” days become your long run days. |

| January | RUN ENDURANCE + Swim Maintenance | Running becomes the Priority. Maintain 2 quality swim workouts/week (like your team swims) and 2 strength sessions/week. Increase your long run volume weekly. |

| February | RUN ENDURANCE + PEAK | Peak Running Volume. Your longest run (likely 10-11 miles) should happen about 2-3 weeks before the race. Continue swim and strength maintenance. |

| March | TAPER | Strict Running Taper. Drastically reduce running volume the 2 weeks before the race. Keep 1-2 short, snappy swims for cardio maintenance. |

The Lift Ahead: Strategic Changes

Your current 7-day rotation is robust. To prevent burnout and injury, you’ll need to slightly modify the focus and intensity during the RUN ENDURANCE blocks (December-March).

| Day | Current Lift Ahead | Recommended Modification (Dec – Feb) | Rationale |

|—|—|—|—|

| MON | Recovery Or Easy Gym (Leg Day + Run) | RECOVERY/MAINTENANCE: Easy Upper Body/Core only. Drop the Leg Day + Run—you need this day for recovery after Sunday’s long efforts. | Protects legs before mid-week runs. |

| TUE | CHEST + TEACH 30 Min INDOOR CYCLE | CHEST + BIKE (Keep as is) | Maintains upper body strength. Bike is low-impact cardio. |

| WED | SWIM w/ Team | SWIM w/ Team (Keep as is) | Maintains swim base. |

| THU | COMBO + TEACH 30 Min INDOOR CYCLE | COMBO (Full Body Lighter) + BIKE | Full-body maintenance—focus on lighter weight, higher reps. |

| FRI | SWIM w/ Team | SWIM w/ Team (Keep as is) | Maintains swim base. |

| SAT | CHEST + PELOTON Run | EASY RUN/SHORTER RUN (Focus on speed/intervals) | 1-2 easy miles to keep turnover. This is not your long run day. |

| SUN | COMBO + PELOTON Run | LONG RUN/COMBO (Legs) | Your scheduled “COMBO + PELOTON Run” naturally becomes your dedicated Long Run Day to hit 5, 7, 10, etc., miles. |

Strength Training Principle:

* For Legs (Mon/Thu/Sun): During RUN ENDURANCE phases, shift from heavy lifting (STRENGTH) to Maintenance/Pre-Hab. Focus on single-leg work (lunges, step-ups) and bodyweight movements to build running-specific strength, not max-lift weight.

Just Keep Swimming: The Masters Maintenance Plan

You don’t need high yardage to keep your feel for the water. The 2 team swims are perfect for this:

* Focus: Maintain speed and efficiency. Don’t worry about hitting massive yardage totals.

* Events: The Rowdy Gaines Classic in Jan 2026 is far out, so you have plenty of time to fully cycle back to a swim-dominant phase after the Half Marathon.

Keep that momentum going—you earned that trophy today! Now it’s time to build a strong foundation for the road ahead.

——————————-