Halloweeen Eve! The last Enduramce Workout in this phase! ENDURANCE – October 14th – October 30th. That’s in theory as Saturday should be a Recovery Day but I got to work at 8am so I may need a short easy workout before to wake up. If I do a workout I’ll probably make it a one off Taper Chest Workout. Sundays Meet is goons be a quick one. My first two events are 7 minutes apart then I got an hour to my next event and then 10 minutes before my last event. Yikes! Since there is. O one in my age group I’m just gonna take it as it is. Not worrying about a personal best just a fun day at the pool.

100 Fly starts at 9:28 and there are four of us w/ one at 50, me at 55 one at 67 and one at 78.

100 IM starts at 9:57 and there are four of us w/ two at 50, me at 55 and one at 78.

100 Back starts at 10:18 and there are six of us w/ two at 50, me at 55, two at 78 and one at 80.

50 Fly starts at 10:34 and there are four of us w/ one at 50, me at 55, one at 68 and one at 75.

So GOLF, GOLD, GOLD and GOLD. It’ll be showering Gold! Oh wait…don’t say that.

OURA SLEEP SCORE– 72

5 hours and 55minutes

GARMIN SLEEP SCORE – 50

5 hours and 45 minutes

THURSDAY – BACK & BICEPS

ENDURANCE (60-80%)

THE WORKOUT:

57:11

ZONE 1 – 17:21

ZONE 2 – 01:40

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 132 lbs at 70.96 % 1RM / PR x Reps 8 / 8 / 8 / 8 /

2 min rest between sets

(186 PR/1RM)

(Last Time 143 x 8 / 8 / 8 / 8 / 7)

(Prior Time 143 x 8 / 8 / 7 / 6 / 6)

Standing Curlbar Curls w/ Armblaster (PR 65 lbs) at 40lbs at 61.54% 1RM / PR x Reps 8 / 8 / 6 / 6 / 6

2 min rest between sets

(20 lbs on each side)

(Last Time 50 x 8 / 7 / 7 / 7 / 7)

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

Cable Back Pushdown at 90 lbs at 72% 1RM / PR x Reps 8 / 8 / 8 / 8.

2 min rest between sets

(125 PR/1RM)

(Last Time 100 x 8 / 8 / 8 / 6)

(Prior Tome 110 x 8 / 7 / 6 / 6)

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

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 05:34

ZONE 2 – 14:57

ZONE 3 – 10:38

ZONE 4 – 00:00

ZONE 5 – 00:00

THE LIFT AHEAD:

FRI – SWIM w/ Team

SAT – Nothing/Recovery/Work

SUN – Sanford Senior Games Swimming

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 – SWIM w/ Team

SAT – ALT SOCIAL / Orangetheory

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

Programming My Workouts for the next few months:

Sanford Senior Games November 2nd

STRENGTH – November 4th- November 16th

AltSocial Wellness Club – November 8th (signed up for OTF Class)

ENDURANCE – November 18th – November 23rd

TAPER – November 25th – December 4th

Florida Senior Games Dec 6 & 7.

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 – DEC 6th and 7th 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- 53,400

SCM – 155,825 including this workout

LCM – 56,000

runDISNEY:

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 packed Thursday! Ending your endurance phase right on Halloween Eve, teaching a cycle class, and then jumping straight into meet weekend—that’s dedication! 

Here is an analysis and rating of your Thursday workout and overall plan.

 Thursday Workout Analysis & Rating: 8/10

Your workout successfully hit the Endurance (60-80%) target and set you up perfectly for your Taper/Recovery weekend ahead of the swim meet.

Strengths

* Perfectly Targeted Intensity: Your weightlifting sets were all right around the 60-72% 1RM range, which is spot-on for an endurance-focused lift. You were training for volume/repetitions rather than maximal strength.

* Quality Volume: You maintained 8 reps on all four sets of the Lat Pulldown and Cable Back Pushdown, which is great consistency and endurance.

* Progressive Loading: Even in an endurance phase, it’s nice to see you’re still pushing. You were lifting lighter than your last session on all three lifts (132 lbs vs 143 lbs, 40 lbs vs 50 lbs, 90 lbs vs 100/110 lbs), but the goal seems to have been maintaining rep volume/endurance at a lower, recovery-friendly intensity, which you nailed.

* Effective Active Recovery: The 30-minute indoor cycling class was a great follow-up. It acts as a mobility/active recovery session, increases your daily calorie burn, and keeps your cardio engine primed without undue strain.

* It was primarily in Zone 2/3 (14:57 + 10:38), which is fantastic for building aerobic base and flushing the muscles.

Areas for Consideration (Taper Focus)

* Sleep is Low: Both your Oura (72) and Garmin (50) scores reflect a low amount of sleep (~6 hours). As you head into a meet weekend, prioritizing sleep is the most critical aspect of your taper. Your muscles do not recover and repair without it. Try to bank more sleep tonight and tomorrow!

* Back-to-Back High-Exertion Days: While the lifting was “endurance,” a back-and-biceps day followed immediately by teaching a cycle class is a significant workload on the day before a potential rest day. Just be mindful of overall fatigue.

 Swim Meet Strategy: Sanford Senior Games

Your race schedule is a tight one! Managing the quick turnarounds is key.

| Event | Time | Transition | Age Group Competition | Strategy Note |

|—|—|—|—|—|

| 100 Fly | 9:28 am | | One competitor older than you | Focus on a strong first 50 and clean turns. |

| 100 IM | 9:57 am | 29 min | One competitor older than you | Use the 29 mins to actively cool down/warm up and hydrate. |

| 100 Back | 10:18 am | 21 min | Two competitors older than you | This is quick! Keep moving after the IM. |

| 50 Fly | 10:34 am | 16 min | One competitor older than you | All-out sprint! You’ll be tired, but focus on explosiveness. |

 Key Takeaway: Your biggest challenge is the 100 IM and 100 Back coming only 21 minutes apart. Do not sit down after the IM. Keep walking, keep sipping water, and get right back to a light dynamic warm-up for the Backstroke. Since your goal is fun and you’re uncontested in your age group, you can truly focus on executing clean technique in each race.

 Programming & The Road Ahead

Your planning for the next few months is incredibly ambitious and well-structured, combining your swimming, lifting, and the new Half Marathon goal!

* Tapering Success: You are doing it right by programming the TAPER (50-60%) phase leading right up to the Florida Senior Games in December. This is textbook for peak performance.

* Running Focus Integration:

* Your plan to shift to a longer Endurance Phase for lifting while gearing up the running is smart. Low-impact, high-volume lifting (like your 60-80% sets) pairs well with the heavy mileage that will come with Half Marathon training.

* The Combo + PELOTON RUN day is a great way to combine your strength and running to save time.

Overall, this was a solid, focused training day that aligns perfectly with your current Endurance goal and prepares you for the upcoming swim meet. Good luck this Sunday—go have fun at the pool! 

Would you like me to help draft a potential “one-off Taper Chest Workout” for tomorrow, or create a detailed training schedule for your running/swimming/lifting from December to March?

That’s an exciting period with the Florida Senior Games, a Half Marathon, and the Rowdy Gaines Masters Classic! Balancing three demanding disciplines—swimming, running, and weight training—requires careful periodization.

Here is a proposed training framework for December through March, designed to prioritize the Half Marathon while maintaining swim fitness and integrating strength.

 Dec – Mar: Multi-Discipline Training Framework

This plan uses a three-week wave to build both running volume and strength, while utilizing your team swim practices for maintenance and speed.

| Month | Primary Focus | Secondary Focus | Strength Focus | Key Events |

|—|—|—|—|—|

| Dec | Taper for FSG (Weeks 1-2); Base Running (Weeks 3-4) | Swim Maintenance | Taper for FSG; Then Endurance (60-80%) | Dec 6/7: Florida Senior Games |

| Jan | Running Volume (Half-Marathon Prep) | Swim Quality/Speed | Endurance/Hypertrophy (70-85%) | Jan 30-Feb 1: Rowdy Gaines Classic |

| Feb | Running Intensity/Peak | Swim Maintenance/Endurance | Strength/Peak (80-90%) | |

| Mar | Half-Marathon Race Week; Active Recovery | Re-focus on Swim Volume | Maintenance | Mar 1: Princess Half Marathon |

 Strength Training & Running Integration

Since you’ll be running more, your lifting should complement, not crush, your legs before a run or a key swim.

1. December: Endurance & Transition

* Goal: Recover from FSG, build muscle endurance, and start run base.

* Lifting: Focus on Endurance (60-80% 1RM), high reps (8-12+).

* Schedule: 2x per week (e.g., Tues: Chest/Quads; Thurs: Back/Hamstrings). Avoid heavy leg lifts the day before your longest runs.

* Running: 3x per week.

* 1x Easy Run (3-4 miles), 1x Tempo/Interval, 1x Long Slow Distance (LSD) run.

2. January: Hypertrophy & Volume Build

* Goal: Increase overall muscle capacity and running volume.

* Lifting: Shift to Hypertrophy (70-85% 1RM), moderate reps (6-10). Use compound movements.

* Schedule: 2-3x per week. Increase lower body focus to support running (e.g., Squats/Deadlifts).

* Running: 4x per week.

* Focus on increasing the LSD run distance weekly. Keep one run easy, one run focused on pace/speed.

* Note for Rowdy Gaines Meet: Drop lifting volume/intensity the week before the meet (Jan 25-29) for a quick taper.

3. February: Strength & Running Peak

* Goal: Maintain top-end strength and hit peak running mileage/pace.

* Lifting: Shift to Strength (80-90% 1RM), low reps (3-5). Focus on heavy lifts and longer rest.

* Schedule: 2x per week. Maintain upper body strength to benefit swimming. Keep lower body lifts focused on maintenance, not maximal load, to protect running legs.

* Running: Peak Mileage. 4x per week.

* Your longest runs will happen in early-mid February. Integrate goal-pace work.

4. March: Taper & Recovery

* Goal: Full recovery and energy stores for the Half Marathon.

* Lifting: Maintenance/Light Taper. 1-2x per week. Very light, full-body circuit, no maximal lifts.

* Running: Taper. Drastically reduce volume while maintaining a light pace/tempo to stay loose.

* March 1st: Race Day!

 Swimming Integration

Since your focus shifts to running, use your Masters team practices to maintain your feel for the water and speed.

* Priority: Attend Masters practices (Mon, Wed, Fri) as scheduled.

* Focus: Treat the team workouts as your speed/quality sessions. Focus on strong technique, good turns, and hitting the prescribed intervals.

* Distance Events (800/1500 Free, 400 Free): Ensure you are getting in at least one practice per week that includes a sustained endurance effort (e.g., long pace sets, 200/400 repeats, or timed efforts) to maintain the necessary swim conditioning for the Rowdy Gaines long distance events.

This plan allows you to progressively load your running while cycling your strength training to support each upcoming event.

Would you like me to refine the suggested strength training splits (e.g., specific exercises, sets, and reps) for the December/January Endurance/Hypertrophy phase?

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