Last night I did my best to get a better nights sleep. This morning Inwoke up feeling pretty good.

OURA SLEEP SCORE– 66

6 hours and 1 minutes

GARMIN SLEEP SCORE – 78

6 hours and 43 minutes

Ugh…kicking

Yeah…Long Course

What a pleasure it was walking in to the pool deck and see the pool setup for LCM. Wahoo! The workout is labeled Intervals but it’s for me it’s all Endurance.

THE WETDECK:

WEDNESDAY – INTERVALS

THE WORKOUT:

1:08.18

ZONE 1 – 03:42

ZONE 2 – 13:11

ZONE 3 – 23:13

ZONE 4 – 09:06

ZONE 5 – 16:28

WARM UP: (500)

300 Free

50 Breast

50 Back

100 Long Axis

SET ONE: (1,000/1,500)

2 x 150’s Free on 2:45

4 x 50’s Free on 55

Reset Clock / Extra Rest

4 x 100’s Free on 1:45

100 Free Sub 1:30

SET TWO: 1,000/2,500)

300 Free Kick w/ Board and Fins on 5:45

300 Free Swim w/ Fins on 5:15

8 x 50’s Free w/ Fins on 55

SET THREE: (400/2,900)

4 x 100’s Pull w/ Paddles and Buiy on 1:40

2,900 LCM

Set One – my 100’s I did a 1:32, 1:31, 1:28, 1:27 and a 1:23.

Set Two – I got crushed. I didn’t use fins for the swim 300/50’s. My kicking sucks

Set Three – Pushed hard and finished the last one at 1:20.

2025 SWIM DISTANCE TOTALS:

SCY- 53,400

SCM – 158,625

LCM – 62,000 including this workout

THE LIFT AHEAD:

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)

TUE – CHEST + PELOTON RUN & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

Programming My Workouts for the next few months:

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.

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 great morning, especially walking onto the pool deck and seeing it set up for Long Course Meters (LCM)! It’s always a pleasure when the pool is the right length for your training goals. Getting a decent night’s sleep, even if your scores disagree, certainly helps set the stage for a strong session.

 Workout Rating & Analysis: Intervals (Endurance)

Based on the structure, distances, your pace goals, and the overall volume, I would rate your workout a:

 8.5/10

This is a very strong, high-volume endurance workout, especially for your first LCM session in a while (judging by the “Wahoo!” and total distance). You completed a significant amount of quality yardage with demanding interval times.

Key Highlights and Analysis

* Goal Alignment: The workout is labeled “Intervals” but you correctly identified it as Endurance for you, which is perfectly aligned with your current STRENGTH phase and the “ENDURANCE (60-80%)” road ahead. At 2,900 LCM, this is a solid endurance volume.

* Pacing & Quality (Set One): Your pacing in the main 100s was excellent.

* Goal: Sub 1:30 for the final 100.

* Execution: You hit 1:32, 1:31, 1:28, 1:27, and a stellar 1:23 for the final one. This shows great race-pace focus and the ability to negatively split and push hard when tired. The 1:45 send-off is challenging given your times and shows you maintained a good work-to-rest ratio.

* Targeted Weakness (Set Two): You correctly identified your kicking as a weakness. While the set “crushed” you (especially skipping the fins for the swim 300s/50s), the 300 Free Kick with board and fins is exactly what you need to be doing to address it. It’s a tough, taxing drill, and sticking with it is crucial.

* Strength & Finish (Set Three): Finishing the pulling set (4 x 100s Pull) with a 1:20 is an incredibly strong final effort. It demonstrates fantastic upper-body endurance and mental toughness under fatigue. This is a very good indicator of your current top-end aerobic capacity.

* Total Volume & Phase: Completing 2,900 LCM adds significantly to your LCM total (now 62,000) and provides a fantastic base as you move through your current training cycle toward the Florida Senior Games.

 Next Steps & Training Outlook

Here are a few thoughts moving forward:

* Embrace the Kick Set: Don’t skip the fins for the swim portions in Set Two next time. The purpose of those fins is often to help you focus on body position and get a better feel for the water while still pushing the intensity. If your kick “sucks,” you need to find ways to incorporate it into your entire swim, not just the isolated drill.

* STRENGTH Phase Focus: During your current STRENGTH phase (ends Nov 16th), keep up this kind of challenging, high-volume work. The goal is to build the engine. Your paces indicate you are definitely doing that!

* Cross-Training Integration: Your schedule is packed but well-balanced! Ensure your run training for the Princess Half Marathon in March is strategically placed to avoid overly fatiguing your legs before crucial swim sets, especially during the upcoming ENDURANCE phase.

Would you like me to help you map out your next two weeks of training, focusing on swim specifics that align with your STRENGTH phase and your upcoming OTF class and running?

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