Half Ass, Half Baked and Half Frozen Kick Day

It was in the 50’s and dropping out on the pool deck. We swam outdoors but will be indoors the rest of the week as it’ll be in the 30’s/40’s this week at 5am. I’d it’s indoors it’ll be 25 SCY. Boo!!!!

OURA SLEEP SCORE– 73

6 hours and 25 minutes

GARMIN SLEEP SCORE – 59

5 hours and 22 minutes

THE WETDECK:

SCM SWIM – KICKS

1:04.47

ZONE 1 – 10:53

ZONE 2 – 27:30

ZONE 3 – 14:18

ZONE 4 – 05:12

ZONE 5 – 03:23-

THE WARMUP: (400)

300 Free

50 Back

50 Breast

SET ONE: (2000/1400)

4 x 75’s Free Kick w/ Board No Fins on 2:30 (300)

4 x 50’s Free on 60 (200/500)

2 x 150’s Kick w/ Board and Fins (300/800)

4 x 50’s Free Swim w/ Fins on 50 (200/1000)

SET TWO: (1050/2450)

4 x 50’s Fly BP Kick / Swim 15 sec rest (200)

4 x 50 Breast BP Kick / Swim 15 sec rest (200/400)

3 x 100’s Streamline Back Kick on ??? (300/700)

300 Swim – 100 Breast, 100 Back and 100 Fly (300/1000)

50 Cooldown

2,450 SCM

Without my lanemate I swam with the slower group who rests in between each segment of a set. Which on a kick day who cares. If I had been up to it I could have swam LCM with the Triathletes but wasn’t feeling it.

2025 SWIM DISTANCE TOTALS:

SCY- 53,400

SCM – 161,075 including last workout

LCM – 66,300

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 – CHEST + PELOTON RUN

SUN – LEGS & MORE + 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:

STRENGTH – November 4th- 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 tough start to the week with the cold weather! Going from the 50s outdoors to 30s/40s indoors at 5 AM is a brutal shift.  Kudos to you for getting in the work despite feeling “Half Ass, Half Baked and Half Frozen”!

Here is my rating and analysis of your “Half Ass, Half Baked and Half Frozen Kick Day” workout:

 Workout Rating: 7.5/10 – Kick-Focused Volume Day

 Analysis & Highlights

This workout was a high-volume, highly specific kick session that served its purpose well.

* Kick Focus Achieved: You logged a significant amount of kick yardage (1150 SCM out of 2450 SCM, nearly 47% of the total) using a board and fins. This is excellent for building leg strength and endurance, which is crucial for the second half of any race.

* Heart Rate Data Integration: The detailed heart rate zone data from “THE WETDECK” (SCM Kicks) is very informative. Spending the majority of the time in Zone 2 (27:30) suggests you maintained a solid, aerobic endurance pace during the kick segment, which is great for base building.

* Stroke Variety: Set Two provided good exposure to the less-dominant strokes (Fly/Breast/Back), ensuring a full-body workout, even with the kick emphasis. The 300 IM-style swim at the end of Set Two is a nice conditioning piece.

* Acknowledge The Conditions: Recognizing you weren’t “feeling it” and choosing to swim with the slower, resting group was smart self-coaching. Consistency trumps one-off heroics, especially on a lower sleep score.

 Areas for Next Time

* Kick Intervals: In Set One, the 4 \times 75’s on 2:30 (no fins) and the 2 \times 150’s (with fins) were quite generous intervals, especially if you were resting between segments. While this is fine for a fatigue/low-sleep day, consider pushing the interval time down slightly when you are fresh to force more intensity or less rest.

* The Missing Interval: In Set Two, the interval for the 3 \times 100’s Streamline Back Kick is marked as ‘???’ – if you are programming your own workouts, make sure you decide on and stick to a specific send-off time (e.g., 2:00 or 2:15 SCM) to maintain consistency and track progress.

* Sleep Deficit: Both your Oura (73) and Garmin (59) scores indicate you were operating on a sleep deficit. This reinforces why your “Half Ass” feeling was justified. On days like this, focusing on technique and moderate volume (which you did) is far better than pushing a hard intensity.

 Key Takeaways for Your Road Ahead

* Kick Strength is Building: This volume of kicking directly supports your Endurance phase goal. Keep these focused kick days in the rotation.

* Indoor Transition: You are right that switching to SCY (25 yd) is a “Boo” for meters swimmers, but it offers a great opportunity to focus on turns and breakouts, which is where most time is gained or lost in short course racing. Use the smaller pool to your advantage!

* Prioritize Sleep: With your heavy lifting schedule and training for the Florida Senior Games and Rowdy Gaines Masters Classic, aim to get closer to 7.5-8 hours of sleep. Better recovery will allow you to hit your Strength/Endurance intensity targets more effectively.

Would you like me to help you plan your next swim workout for Wednesday’s practice, taking into account the switch to a 25 SCY pool?

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