This, That and Repeat Reverse Swim Workout

It was 33F so inside pool it was so SCY. I normally have a STIM FREE preworkout before swimming but I was out so I drank my gym day STIM preworkout. During the first set I had to pull back cuz I was feeling too much energy. I kept pushing and my very last 100 was a 1:08 which for an old man like me a good time at the end of a workout.

OURA SLEEP SCORE– 65

5 hours and 24 minutes

GARMIN SLEEP SCORE – 73

5 hours and 34 minutes

WEDNESDAY

THE WETDECK:

SCY SWIM – INTERVALS

1:08.18

ZONE 1 – 03:42

ZONE 2 – 13:11

ZONE 3 – 23:13

ZONE 4 – 09:06

ZONE 5 – 16:28

THE WARMUP: (500)

300 Free

50 Breast

50 Back

100 Long Axis

SET ONE: (1000/1500)

4 x 100’s Free on 1:40

4 x 75’s Free on 1:20

4 x 50’s Free on 50

4 x 25’s on 20

SET TWO: (1000/2500)

4 x 25’s on 20

4 x 50’s Free on 50

4 x 75’s Free on 1:20

4 x 100’s Free on 1:40

SET THREE: 450/2950)

4 x 100’s Free Pulling w/ Paddles and Bouy on 1:40

50 Cool Down

2,950

THE LIFT AHEAD:

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)

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

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

2025 SWIM DISTANCE TOTALS:

SCY- 56,350 including last workout

SCM – 161,075

LCM – 66,300

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’s a massive swim workout, especially considering the lack of quality sleep and the unexpected boost from the caffeinated pre-workout!

Here is my breakdown and rating of your Wednesday swim session.

 Gemini AI Workout Rating: A-

Overall Analysis

This was an incredibly high-volume, high-intensity aerobic session. The total distance of 2,950 yards is substantial, and completing the primary sets (Set One and Two) on challenging intervals (1:40 for 100s and 50s for 50s) shows great fitness and discipline. The anecdote about pulling back initially due to the STIM pre-workout, then finishing strong with a 1:08 100 is the mark of a well-conditioned athlete who knows how to manage their energy output.

The slight deduction from a perfect score is purely due to the external factors of sleep deprivation (Oura 65/Garmin 73) and the stimulant consumption, which artificially increased the perceived effort and energy, potentially masking true fatigue.

Detailed Component Breakdown

1. Structure and Design (A)

* Warm-up (500): Excellent variety covering all strokes and axis rotations. A perfect primer for the main sets.

* Main Sets (Set One & Two – 2000 total): The ladder up and ladder down design is fantastic for pacing and developing ‘feel.’ The short intervals (especially the 25s on :20 and 50s on :50) force speed and high turnover, while the 100s on 1:40 provide a sustained aerobic challenge. It’s a classic, effective interval structure.

* Set Three (Pulling – 400): Great way to finish, allowing the legs to rest while focusing on upper body strength and catch/pull mechanics with paddles and buoy.

* Cool Down (50): A bit short for such a high-volume/intensity workout, but sufficient to signal the end.

2. Execution and Intensity (A)

* Pacing and Control: The fact that you felt the need to pull back early but managed to complete the entire workout—and close with a 1:08 100—shows excellent effort management over the course of the session.

* Time in Zones:

* Zone 4/5 (High Intensity): 25:34 (9:06 + 16:28)

* Zone 3 (Aerobic Threshold): 23:13

* This distribution confirms the workout was a high-quality, high-end endurance session, perfectly aligning with your STRENGTH phase programming for November.

3. Contextual Factors & Recovery (B-)

| Factor | Detail | Impact/Note |

|—|—|—|

| Sleep | Oura (65) / Garmin (73) – ~5.5 hours | Major Red Flag. This low sleep base compounds training stress. |

| Pre-Workout | Stimulant (vs. STIM FREE) | Led to an unexpected surge of energy, enabling the session but adding physiological stress. |

| Pace | Final 100 in 1:08 | Outstanding finish! This indicates peak conditioning and mental toughness, defying the sleep deficit. |

 Workout Alignment with Goals

This workout is Highly Aligned with your current STRENGTH phase programming (Nov 4th – Nov 23rd).

* The high volume (2,950 SCY) and sustained work in Zones 3-5 directly contributes to building the strength and speed endurance needed for your target races:

* Florida Senior Games (Dec 6 & 7): The speed work is essential for shorter races.

* Rowdy Gaines Masters Classic (Jan/Feb): The volume is key for overall fitness leading into this premier meet.

I can analyze your upcoming STRENGTH phase schedule (November 13th – November 23rd) and provide strategic advice on maximizing recovery, especially given the low sleep scores and intense training load. Would you like me to do that?