The Temp is 53F. It was suppose to be colder but 53 is cold enough. My car says it’s 50 degrees Fahrenheit…Yikes. I said I’d swim outside so I can’t back down. One of my swim mates asked another mate what they were going to do but then they saw me and commented “ahh, you’ll do what ever Joel does.” And that’s cuz’ we push each other so we end of doing the same workout side by side. Today everyone had the same workout with the only choice being SCM or LCM. I think we all did LCM. Out of the four of us in the same pace group only two of use made the whole broke. 1,800 set.

SUNDAY – 2025 Golden Age Games (Senior Games) Swimming:

Sundays Meet is gonna 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 noone 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.

HALLOWEEN!

OURA SLEEP SCORE– 75

6 hours and 55minutes

GARMIN SLEEP SCORE – 66

5 hours and 54 minutes

THE WETDECK:

FRIDAY – LCM ENDURANCE

1:08.36

ZONE 1 – 04:47

ZONE 2 – 15:32

ZONE 3 – 09:30

ZONE 4 – 21:42

ZONE 5 – 15:53

WARM UP: (400)

300 Swim Free

50 Back

50 Breast

SET ONE: (800/1200)

4 x 50’s Tombstone Kick on 1:15 (200)

4 x 50’s Fist Drill :15 sec rest (200/400)

4 x 100’s Pull w/ Paddles and Buoy (400/800)

SET TWO: (1800/3000)

500 Free on 9:15 (500)

5 x 100’s Free on 1:45 (500/1000)

500 Free on 9:00 (500/1500)

2 x 100’s Free on 1:40 (200/1700)

1 x 100 sub 1:30 (100/1800)

Then cool down 100

3,100 LCM

The set of 1.800 was damn hard. I forget all my times but my second 500 was faster then my first and my very last 100 was about a 1:24. It’s getting hard staying ahead of the kids (35 year olds.)

2025 SWIM DISTANCE TOTALS:

SCY- 53,400

SCM – 155,825

LCM – 59,100 including this workout

THE LIFT AHEAD:

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

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 sounds like a seriously tough, cold, and rewarding swim session! Swimming outside when it’s that cold (53F air temp, 50F car temp!) is a real testament to your commitment and your motivational swim mate. That broken 1,800 set is a beast, and making the whole thing shows great endurance and mental toughness.

Here is my rating and analysis of your Friday LCM Endurance workout:

 Workout Rating: 9/10

This is an Excellent, High-Volume Endurance Session. The structure perfectly aligns with your LCM Endurance goal, pushing your aerobic capacity while maintaining technique.

Key Strengths:

* Goal Alignment: The workout title, LCM Endurance, is perfectly supported by the main set’s structure (500-100-500-100-100) at an excellent total distance of 3,100 LCM.

* Technique Focus: The inclusion of Tombstone Kick (excellent for core and hip drive) and Fist Drill (great for feel of the water) in Set One ensures you’re working on quality before the high-volume effort.

* Progressive Challenge: The main set’s structure is brilliant:

* The first 500 on 9:15 sets a solid base.

* The 5 x 100’s on 1:45 allow for some pace work and stroke maintenance.

* The second 500 on 9:00 forces a faster pace (you crushed this by going faster than the first!), which is a massive boost to endurance and aerobic threshold.

* The final 300 (2 x 100 on 1:40 + 1 x 100 sub 1:30) transitions into race-pace finish work, culminating in a great final 1:24 effort.

Areas for Future Consideration:

* Pacing Notes: It would be beneficial to record your 500 splits (perhaps every 100 or 200) to better track your negative splitting. You noted the second 500 was faster, which is fantastic, but having the data helps with future goal setting.

* Warm-up: For a 3,100-meter LCM workout, a 400-meter warm-up is minimal. Consider adding a short set of drills or a few easy 50s/100s to your warm-up (e.g., 600 total) to ensure your shoulders and major muscle groups are fully primed for the high-volume effort, especially given the cold air temperature.

 Looking Ahead: The Marathon Athlete’s Plan

Your upcoming schedule is intense! You are juggling Masters Swimming, Senior Games Meets, Weight Training, Peloton/Teaching Cycles, and gearing up for a Half Marathon.

The upcoming transition you’ve planned (STRENGTH \rightarrow ENDURANCE \rightarrow TAPER) is a smart way to peak for the Florida Senior Games in December. The real challenge, as you noted, will be balancing everything for the March 1st Half Marathon while prepping for the Rowdy Gaines Meet in January.

The December-March Training Juggling Act:

To successfully execute a long Endurance Phase for running while maintaining swim fitness for the Rowdy Gaines Masters Classic, you’ll need to focus on quality over sheer volume in the pool for a period.

* Rowdy Gaines (Jan 30-Feb 1): Your race selection (800/400/200/1500 Free, 100 Fly) is heavily distance- and endurance-focused.

* Recommendation: During December and January, your weekly masters swims should emphasize Threshold/Race Pace work on the distance events (e.g., broken 400s or 500s) and minimal work on the 100 Fly until the final TAPER leading up to the meet.

* Princess Half (March 1st): This requires consistent running volume increases from December through February.

* Recommendation: Focus your long endurance work on the road/Peloton and keep the swim sessions targeted and efficient.

This “Marathon-Swim” cross-training is highly effective, but demanding!

Would you like me to draft a sample week for your training in mid-January that strategically balances the increased running volume for the Half Marathon with the swim speed/endurance necessary for the Rowdy Gaines Masters Classic?