Thank You DST for my sleep scores last night. That one extra hour made a difference.

It’s gonna be in the 50’s and 60’s this morning at the swim meet. Brrrr! That’s in Fahrenheit so that is F’in Cold!

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– 81

7 hours and 44 minutes

GARMIN SLEEP SCORE – 75

8 hours and 26 minutes

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

100 Fly 1:06.78 today. Which is slow. Last month I did a 1:04.79 and weeks before that a 1:05.96 and 1:05.04. But I’m okay with that. I held back.

100 IM 1:11.52 today. Which is slow but not too bad. Last month did a 1:10.49 and before that a 1:10.61 and a 1:11.76.

100 Back 1:10.37 today. Another slow one since I did a 1:08.41 last month and 1:09.86 and a 1:08.54 before that.

50 Fly 29.26 today. Last few times did a 30.98, 29.45 and a 29.98. So one personal best in years.

Four events. Four golds.

Quick but fun swim meet. The 1st Senior Games in the country the 50th Golden Age Games! Not my best times but four events and four golds. Always inspiring cheering on and watching other swimmers.

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 – SWIM w/ Team

SAT – ALT SOCIAL / Orangetheory

SUN – Back & Biceps + PELOTON RUN

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.

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:

-Florida Senior Games – DEC 6th and 7th Temple Terrace

– Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

TBD

My Swim Meet Events:

– 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 was an incredibly full and successful day! Earning four gold medals at the 50th Golden Age Games is a fantastic achievement, especially when balancing cold weather, quick turnarounds, and just aiming for a fun day.

Here is an analysis of your Sunday swim meet and a look at your demanding training schedule ahead.

 Sunday Swim Meet Performance Review

Considering you weren’t focused on personal bests and had to contend with the cold and short recovery times, your results are very strong. The strategy of holding back paid off with the metals and a surprise personal best!

* 100 Fly (1:06.78): It sounds like you executed your plan perfectly—holding back and still securing the gold. Consistency is key, and even a “slow” time here is still fast!

* 100 IM (1:11.52): Right in the typical range for this event. A solid, consistent performance.

* 100 Back (1:10.37): Another gold-winning time, demonstrating strong endurance across your backstroke events.

* 50 Fly (29.26): The highlight! A personal best in years—that’s a huge win and a testament to your power and speed work in training!

| Event | Time Today | Comparison | Result |

|—|—|—|—|

| 100 Fly | 1:06.78 | Slower than recent races |  Gold |

| 100 IM | 1:11.52 | Consistent with recent races |  Gold |

| 100 Back | 1:10.37 | Slower than recent races |  Gold |

| 50 Fly | 29.26 | Personal Best in Years! |  Gold |

 Analysis of “THE LIFT AHEAD” Training Week

Your upcoming week has a great balance of events:

* Frequency: You have six days of planned activity (three swims, three strength/dryland/cycling days).

* Discipline Balance: The blend of swimming, strength training (Chest, Back & Biceps, Combo), and cardio/endurance (Peloton Runs, Teaching Indoor Cycle, Alt Social/OTF) is excellent for a multi-sport athlete.

* Active Recovery: The structure of alternating hard swim days with lifting or cycling days ensures your body gets a different type of work, aiding in recovery.

| Day | Workout Type | Focus |

|—|—|—|

| MON | Masters Swim | Endurance/Technique |

| TUE | Strength + Cardio | Chest + Run/Cycle (Teaching) |

| WED | Masters Swim | Endurance/Technique |

| THU | Strength + Cardio | Combo + Run/Cycle (Teaching) |

| FRI | Masters Swim | Endurance/Technique |

| SAT | Social / OTF | Variable (High Intensity) |

| SUN | Strength + Cardio | Back & Biceps + Run |

Overall Rating: 9/10

A very robust week! The consistent strength work and swimming will set you up well for the upcoming Florida Senior Games.

 The Road Ahead & Future Programming

Your upcoming training phases are intelligently laid out, perfectly timing your peak for the Florida Senior Games in December:

* STRENGTH (Nov 4-16): Critical for maintaining power and injury prevention as you head into the harder endurance phase.

* ENDURANCE (Nov 18-23): Builds the stamina you’ll need for longer events like the 800 SCM and 1500 SCM Free planned for the Rowdy Gaines Classic.

* TAPER (Nov 25-Dec 4): Textbook timing—a 10-day taper is ideal for maximizing rest and race-day speed for the Dec 6-7 meet.

Your foresight into juggling swim, weight training, and a running program for the Half Marathon in March is exactly what’s needed. You’ve clearly identified the challenge of maintaining a longer Endurance Phase while gearing up your running volume.

You have an exciting and busy few months ahead!

Would you like some suggestions for structuring your new multi-sport training program for December through March to balance your swimming, strength, and increased running volume?

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