One, Three, Three or ais It 6-7? Help Me I’m 55 & So Not Hip But I Do Swim.

Had some decent sleep last night. Hopefullly tonight won’t be too bad but working an event tonight for work so it’ll be less but how much less?

Oh Boy! That was a good workout. LCM Intetvals! I’m don’t and sitting in traffic on my way to get a Cinnabon cinnamon roll. Since I have a workout event at 6pm I am going in to work at 10am. So I have time to stop for an unhealthy breakfast.

OURA SLEEP SCORE– 79

6 hours and 49 minutes

GARMIN SLEEP SCORE – 71

7 hours and 27 minutes

WEDNESDAY – 11/19/25

SWIM – lCM Intervals

1:02.25

ZONE 1 – 05:37

ZONE 2 – 23:29

ZONE 3 – 05:41

ZONE 4 – 04:21

ZONE 5 – 18:07

WARM UP: (500)

300 Free

50 Breast / 50 Back / 100 Long Axis

SET ONE: (1000/1500)

3 x 100’s Free on 1:50

3 x 100’s Free on 1:45

3 x 100’s Free on 1:40

1 x 100 Free under 1:30 (finished with a 1:21)

SET TWO: (1000/2500)

4 x 50’s Free on 50

300 Free on 5:15

400 Free on 7:00

100 Free sub 1:30 (finished with a 1:20)

SET THREE: (400/2900)

4 x 100’s Pull on 1:40 (finished with a 1:20)

2,900 LCM FREE. According to the coach I mainted a 1:33 on both the 300 and 400 for my pacing. I felt good and strong. The 300 was tougher than the 400. I guess going from those 50’s Inhad to get into the groove of my stroke.

Looking ahead I may skip Friday swim and do a gym workout as I’m working late tonight but gotta teach tomorrow so by Friday I may need to step back. I’m thinking of swimming Sunday at NTC to make up for Friday and next Wednesday. I know Monday and Tuesday I’m working to 10pm so no swim on Wednesday

It’s the last week of Strength!

STRENGTH – November 4th- November 23rd

TAPER – November 25th – December 4th

Florida Senior Games Dec 6 & 7.

THE LIFT AHEAD:

THU– BACK & BICEPS + 15 min PELOTON RUN & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST + 30 min PELOTON RUN

SUN – LEGS & MORE + 15 PELOTON RUN

MON – SWIM w/ Team (Masters)

TUE – CHEST + 15 min PELOTON RUN & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

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 – 58,850

SCM – 163,875 including last workout

LCM – 66,300

runDISNEY:
12K’s of Christmas Virtual – TBD

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st
Sprinwgtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

Hello! It sounds like you had a strong swim session this morning despite the lack of sleep, and you’ve got a busy schedule ahead!

Let’s break down your workout and training plan.

 Workout Assessment

Workout: 2,900 LCM Intervals (Free/Pull focus)

Duration: 1:02:25

Sleep: OURA 79 (6h 49m) / GARMIN 71 (7h 27m)

Key Highlights

* Pacing Success: You successfully held a 1:33/100m pace for the 300m and 400m Free, which is great consistency and exactly what the coach said. You also hit your target on the two sub 1:30 100s (1:21 and 1:20). This shows excellent pace control and finishing speed.

* Heart Rate Zones:

* Zone 5 (18:07) and Zone 4 (4:21) make up a good portion of the session (22:28). This indicates you were pushing the intensity, which is exactly what an interval workout is designed for.

* The distribution is appropriate for an intense interval session focused on speed and threshold work.

* Feeling: You reported feeling “good and strong,” which is fantastic, especially considering the slight sleep deficit and the push into Zone 5.

Workout Rating: 9/10

This was a highly effective workout. You achieved the main goal—hitting and maintaining target paces—under race conditions (LCM) just before your taper. The intensity was high, the volume was good, and you finished strong.

> Next Step Recommendation: Continue to lean into that “strong” feeling as you transition into your taper. Your ability to hit those 1:20-1:21 times on the finishing 100s shows your speed is there.

>

 Training Strategy and Schedule

“One, Three, Three or ais It 6-7?”

You are asking about the race dates for the Florida Senior Games! It is December 6th and 7th.

* Florida Senior Games: December 6th & 7th (Temple Terrace)

Taper and Race Prep

You are in your final week of Strength (ends Nov 23rd) before starting your Taper (Nov 25th – Dec 4th).

| Phase | Dates | Target Intensity | Race |

|—|—|—|—|

| STRENGTH | Nov 4 – Nov 23 | 80-100% | |

| TAPER | Nov 25 – Dec 4 | 50-60% | |

| RACE | Dec 6 & 7 | 100% | Florida Senior Games |

Your Planned Adjustments:

* Skipping Friday Swim for Gym: Given your late work night tonight and teaching tomorrow, taking Friday off from the pool for a lower-impact gym session is a smart move. Prioritizing recovery and avoiding burnout before the taper is key.

* Sunday NTC Swim: This is a good way to replace the missed Friday swim and set up the week.

* Future Scheduling: Acknowledging the late work nights (Mon/Tue) and planning to skip next Wednesday’s swim shows great awareness of your body’s recovery needs during this important strength-to-taper transition.

Your Lift Schedule this week looks solid for a final strength push:

* THU: Back/Biceps (Teach Cycle/Run)

* FRI: Gym Workout (instead of Swim) – Focus on core or a light cross-training session.

* SAT: Chest + Run

* SUN: Legs & More + Run + Swim (Make-up for Fri)

> Training Advice: Since this is your last “strength” week, ensure your lifts remain heavy, but pay close attention to your form. The moment you feel fatigued or compromised, cut the session short. A perfect taper depends on starting it healthy, not digging a deeper hole now.

>

Would you like me to suggest a specific gym workout for your planned Friday session to best support your swim taper?

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