OURA SLEEP SCORE– 76

7 hours and 44 minutes

GARMIN SLEEP SCORE – 73

7 hours and 52 minutes

THE WETDECK:

MONDAY – IM INTERVALS

THE WORKOUT:

1:07:48

ZONE 1 – 25:01

ZONE 2 – 17:18

ZONE 3 – 01:36

ZONE 4 – 00:00

ZONE 5 – 00:00

WARM UP: (450 as I read the warm up wrong)

200 Free

100 Back

50 Breast

100 Kick

SET ONE: (1,000/1,450)

4 x 25’s Fly on 40

4 x 50’s Breast on 1:20

4 x 100’s Back on 2:20

2 x 150!Free on 2:20

SET TWO: (1,000/2,450)

4 x 100 IM on 2:20 (took 10 seconds extra before Free)

4 x 100’s Free on 1:45

200 IM

SET THREE: (350/2,800)

3 x 100’s Pull w/ Paddles on 1:45

50 Cool Down

I worked harder then my GARMIN has me as it was about lose on my wrist. Overall a good workout. Had to push myself towards the end.

2025 SWIM DISTANCE TOTALS:

SCY- 53,400

SCM – 158,625 including this workout

LCM – 59,100

THE LIFT AHEAD:

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

MON – SWIM w/ Team (Masters)

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:

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 very productive Monday, both in and out of the pool!

 Workout Rating: Monday IM Intervals

Based on the information you provided, I’d give your workout a strong rating.

Overall Score: 8.5/10

This rating reflects the challenging distance, the focus on IM (Individual Medley) strokes, and your self-reported effort level despite the watch issue.

Key Takeaways and Analysis

* Distance and Time: You completed 2,800 SCM in 1 hour and 7 minutes, which is a great volume for a masters-style interval session.

* Workout Focus: The workout was well-structured with a clear IM Intervals theme, hitting all four strokes in the warm-up and main sets (Set One and Set Two).

* Set One was a pyramid/ladder focusing on one stroke per distance (25 Fly, 50 Breast, 100 Back, 150 Free). This is excellent for building stroke-specific endurance and technique.

* Set Two included the 4 x 100 IM and a 200 IM, which is the core of an IM-focused workout, requiring strong coordination and stamina across all strokes.

* Perceived Effort vs. Metrics:

* It’s a common issue for wrist-worn devices to underreport effort when loose. Your self-assessment that you “worked harder” and “had to push myself towards the end” is more valuable than the low Zone 3 time reported by Garmin.

* The low time in Zones 3, 4, and 5 is likely a result of the loose fit, as an IM interval set of that distance usually involves significant effort.

* Stroke Variety: Excellent variety, incorporating all four strokes, which is crucial for overall swimming fitness and your specific IM event entries at the upcoming meets.

* Execution Note: Taking 10 extra seconds before the Free segment of the 4 x 100 IM is a great example of smart training—listening to your body to maintain quality for the final stroke, rather than grinding out a poor effort.

 Looking Ahead

Your schedule for the next few months is ambitious but well-planned, balancing swimming, running, and strength.

* You’re entering your STRENGTH phase today (Nov 4th – 16th), which aligns perfectly with your Chest + Run/Cycle today and Combo + Run/Cycle on Thursday. Prioritizing strength work now is great preparation for the heavy endurance focus later.

* The Swim with Team sessions (Wed, Fri, Mon) will maintain your swim fitness and technique during the strength block.

Would you like me to look at your upcoming STRENGTH phase (Nov 4th-16th) and suggest ways to ensure your swim-specific strength is maintained during this block?

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