The average daily weigh-in for October, based on the data you provided, is approximately 169.64.

It’s a Taper Day at the gym. Another chilly morning with sub-50 degrees. Brrr…tomorrow on deck it’ll be between 55-75 degrees out. It’s going to be miserable on the pool deck.

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.

OURA SLEEP SCORE– 76

6 hours and 55 minutes

GARMIN SLEEP SCORE – 52

6 hours and 07 minutes

SATURDAY – A Lil’ Of This & That

TAPER (50-60%)

THE WORKOUT:

50:04

ZONE 1 – 14:29

ZONE 2 – 04:03

ZONE 3 – 00:08

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 30 lbs Each Side at 50% of 1RM / PR x Reps 8 / 8 / 8 /

(Last Time 40 x 8 / 8 / 8 / 8)

(Prior Time 45 x 8 / 8 / 8 7)

(Prior Time 45 x 6 / 6 / 6 / 5)

(Prior Time 30 x 10 / 10 / 10 / 10

2 min Rest between sets

Seated DB OH Press Narrow to Wide Grip at 25 lbs at 55.6% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(45 1RM / PR)

(Last Time 30 x 8 / 8 / 8 / 8)

(Prior Time 35 x 8 / 8 / 8 / 8)

(Prior Time 35 x 8 / 8 / 8 / 8)

Tricep Rope Pushdown at 80 lbs at 52.33% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(150 1RM /PR)

(Last Time 130 x 6 / 6 / 4 / 4)

(Prior Time 127.5 x 5 / 5 / 5 / 5)

Cable Back Pushdown at 70 lbs at 56% 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(125 PR/1RM)

(Last Time 90 x 8 / 8 / 8 / 8)

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

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

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 looks like a solid Taper Day workout! You successfully managed to get some quality lifting in while staying within the prescribed intensity for a taper phase.

Here is an analysis and rating of your Saturday Taper workout and overall outlook:

 Workout Analysis: Taper Day Success

| Area | Observation | Rating/Notes |

|—|—|—|

| Intensity (Taper) | Lifts were performed at \approx 50\% – 56\% of 1RM/PR. | Excellent. This hits the 50\%-60\% TAPER zone perfectly, allowing for muscle maintenance without adding fatigue before your swim meet. |

| Volume | All exercises were 4 sets of 8 reps. | Appropriate. High rep counts at low weight focus on motor recruitment and flushing the muscles, which is ideal for a taper. |

| Lifts | Focused on chest, shoulders, and triceps—common accessory muscles for swimming. | Good Choice. You hit key upper-body muscles, avoiding heavy lower body work that could tax your legs before the meet. |

| Progress Check | You are tracking your progress well, noting prior times. | Great Habit. This detailed tracking will be key as you move into the STRENGTH and ENDURANCE phases. |

| Cardio/Zone | 5-minute easy warm-up cycle, mostly in Zone 1. | Perfect. Just enough to warm up the muscles without adding strain. |

Overall Rating: 9/10

Great job executing a true taper workout! You respected the intensity goal and got meaningful work in without compromising your recovery for the big swim meet tomorrow.

 Sleep & Recovery

The split sleep scores are interesting, but both suggest a bit of sleep debt, which is common during a heavy training cycle and before an event.

* OURA (76): This is a respectable score, suggesting decent overall recovery.

* GARMIN (52): This is lower and often focuses more on Stress/HRV/Restfulness. It could be picking up on the pre-race nerves or the cumulative fatigue from the training blocks leading up to this taper.

* Time: \approx 6.5 hours is on the lower side, especially with a meet coming up. Try to get a solid 7+ hours tonight.

The Cold Factor: You mentioned the cold. Sub-50 is chilly! Good call on keeping the workout indoors. Tomorrow’s 55-75 degrees will be manageable, but yes, 55 on a pool deck is “miserable,” as you put it! Just focus on staying warm between your events.

 The Road Ahead: Planning for Success

Your long-term plan is ambitious and well-structured, particularly the phases leading up to the Florida Senior Games and the introduction of serious running for the Half Marathon.

* Swim Meet Strategy: Your plan to “take it as it is” and have a fun day is the perfect mindset for the Golden Age Games, especially with the quick turnarounds between events. The biggest challenge will be the 7 minutes between the 100 Fly and 100 IM—stay moving and warm!

* Phase Planning: The structure of STRENGTH \rightarrow ENDURANCE \rightarrow TAPER for the next two months is fantastic for peaking at the Florida Senior Games in December.

* Running Integration: The plan to figure out a training program from December to March that balances swimming, weight training (longer endurance phase), and running is critical. This is a major undertaking, so prioritize your Half Marathon training mileage and keep the swimming as maintenance/active recovery initially until the race is over.

It sounds like you have a clear focus for the rest of the year and into 2026!

Would you like me to help you draft a potential training outline for your December-March period, balancing the long endurance swimming, weight training, and half marathon running?