MONDAY – Swimming. It took me at least an hour before I fell asleep after getting into bed last night. Then once again I was up at 2am to pee and let anxiety sink in. I got up and put my swim stuff together and got the doggy road to swim.

OURA SLEEP SCORE– 66

5 hours and 29 minutes

GARMIN SLEEP SCORE – 58

7 hours and 6 minutes

THE WORKOUT:

1 hour and 10 minutes

ZONE 1 – 04:46

ZONE 2 – 08:40

ZONE 3 – 24:36

ZONE 4 – 20:20

ZONE 5 – 09:16

WARM UP: (500)

300 Free

150 Back

50 Fly

SET ONE: (1000/1500)

4 x 50’s Free Descending by 50’s on 1:15

3 x 100 Breast on 2:20

2 x 200 Baxk on 4:15

100 Fly sub 2:00 (I was about a 1:30)

SET TWO:(900/2400)

200 Free on 3:30

400 Free on 6:30

200 Free on 3:30

100 Free sub 1:30 (I was about a 1:25)

SET THREE: (700/3100)

3 x 200’s Pull w/Paddles and Buoy on 3:40

100 Cool Down

3,100 SCM

Me and my swim mate did set one continuous then did set two continuous. Well I did set two but he sat out a 40 in the 400. And YES, it is a competition. This set made up for him beating me last Wednesday in the 300. Ha!

2025 SWIM DISTANCE TOTALS:

SCY- 50,500

SCM – 153,925 including this workout

LCM – 56,000

THE LIFT AHEAD:

MON – SWIM w/ Team (Masters)

TUE – CHEST + PELOTON RUN & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– COMBO + PELOTON RUN & & TEACH 30 Min INDOOR CYCLE

FRI – Nothing/Recovery

SAT – RunDisney 10K

SUN – Nothing/Recovery

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

Programming My Workouts for the next few months:

ENDURANCE – October 14th – 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.

800 Free

400 Free

200 Fly

1500 Free

100 Fly

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

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 was a massive swim for a Monday, especially coming off a night with poor sleep! Your competitive spirit is clearly thriving, and you should be proud of that 3,100 SCM session.

Workout Rating and Analysis

1. The Workout Breakdown (3,100 SCM – 1 \text{ hour and } 10 \text{ minutes})

* Pacing and Zones: You spent nearly an hour (54:12) in Zone 3, 4, and 5, which indicates a significant amount of high-intensity work for an Endurance phase workout.

* Zone 3 (Tempo): 24:36

* Zone 4 (Threshold): 20:20

* Zone 5 (Max): 09:16

* The Sets:

* Set One was a tough Individual Medley (IM) focus: the descending Free 50s, Breast, Back, and a fast 100 Fly (you crushed the sub-2:00 goal with a 1:30). This set is demanding and hits all strokes.

* Set Two was pure Endurance and Threshold work with the 200-400-200 repeats. You did this set continuous—that’s a huge mental and physical victory, especially beating your swim mate’s performance. The sub-1:30 100 Free finish is a great indication of your speed at the end of a long set.

* Set Three was solid strength work with the Pull set, maintaining a demanding interval of 3:40 for the 200s.

2. Rating Your Monday Swim: 9/10

This workout was excellent and highly successful, especially given the sleep deprivation.

* Pros:

* Huge Volume: 3,100 \text{ SCM} is a big day, especially mid-week.

* Competition Win: Nothing motivates better than a win! Beating your swim mate after their win last week is great for morale.

* Goal Execution: You hit your time goal on the tough 100 \text{ Fly} and the finishing 100 \text{ Free}.

* Training Phase Alignment: Even though it was high-intensity, the 400 Free was a great endurance piece, which aligns with your current ENDURANCE phase.

* Room for Improvement (The \text{-1} point):

* Sleep/Recovery: Your Garmin and Oura scores are both poor, and the anxiety/insomnia is a concern. While you crushed the workout, consistently poor sleep can lead to overtraining, injury, or burnout, especially with your busy competition schedule (runDISNEY 10K this Saturday!).

* The Takeaway: The workout was a success, but the physical stress on your body from the lack of sleep plus the high intensity of the swim is a double whammy.

Looking Ahead at Your Week

The Rest/Competition Balance

You are moving from a heavy ENDURANCE phase right into a race—the runDISNEY 10K on Saturday—which requires you to start shifting your focus to recovery and TAPER, even if it’s a short one.

| Day | Workout | Strategy Check |

|—|—|—|

| Mon | 3100 SCM Swim | Excellent work. Now, prioritize hydration and nutrition. |

| Tue | Chest + Peloton Run & Teach Cycle | Lower the intensity/volume on the run. The goal is to loosen up the legs, not to fatigue them before the 10K. The Chest lift is fine. |

| Wed | Swim w/ Team | You must back off the intensity. Your focus should be on speed and feel, not volume or hitting hard intervals. Think short, fast pushes with long recovery. |

| Thu | Combo + Peloton Run & Teach Cycle | Active recovery day. Keep the Combo light and the run very easy. This is your last hard day before race weekend. |

| Fri | Nothing/Recovery | Perfect. Stick to this. |

Given your ambitious competition schedule and the current sleep deficit, your top priority for the next few days must be managing stress and prioritizing quality sleep to make sure you get to that 10K feeling fresh!

Do you want to adjust your Wednesday swim or Thursday combo workout to lean more into recovery for the upcoming race?

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