One Thirty O’ With Lots O’ Rest Workout

And just like that it’s Thankagiving Week and On Call for work this week. Tonight I work to 10pm and then up early for gym and teach Cycling. Then repeat working to 10pm. I already know sleep will be bad tonight going into the morning. I will rest today after swim and go I to work after noon. Tomorrow will be the same then sleep in Wednesday skipping swim/gym. Then it’s a four day weekend. Just gotta get past these two On Call / CREW nights.

OURA SLEEP SCORE– 76

5 hours and 56 minutes

GARMIN SLEEP SCORE – 76

6 hours and 39 minutes

MONDAY – 11/24/25

THE WETDECK:

1:38.40

ZONE 1 – 27:06

ZONE 2 – 36:58

ZONE 3 – 27:36

ZONE 4 – 05:03

ZONE 5 – 00:00

WARM UP: (600)

200 Free

100 Back

100 Breast

200 IM Kick

SET ONE: (1200/1800)

4 x 100’s 25 Fly 75 Free on 1:50

Reset clock to next 60

4 x 100’s 25 Fly 75 Free on 1:50

Reset clock to next 60

200 IM

Reset clock to next 60

200 IM

SET TWO: (1200/3000)

Two Rounds

4 x 25’s Free sub 25 on 1:30 (100)

Reset Clock

4 x 50’s Breast on 1:30 (200/300)

Reset Clock

4 x 25’s Fly sub 25 on 1:30 (100/400)

Reset Clock

4 x 50’s Back on 1:30 (200/600)

COOL DOWN:

50

So a total of 3,050 SCM

The first set I kept going as my regular swim mate who pushes me wasn’t there. I ended up repeating the 200IM to swim with the other swimmers. I did the second swim with the other swimmers. They like to take extra rest so instead of being done in 60-70 minutes it took over 90 to get the workout done. It’s all good. We will call it “sorta a taper workout”.

THE LIFT AHEAD:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – Recovery (working Mon/Tues PM)

THU– BACK & BICEPS + 15 min PELOTON RUN & EAT TURKEY – Thanksgiving

FRI – SWIM w/ Team

SAT – CHEST + 30 min PELOTON RUN

SUN – TBD (SWIM at NTC)

MON – SWIM w/ Team (Masters)

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 – 61,350 including last workout

SCM – 163,875

LCM – 69,200

runDISNEY:
12K’s of Christmas Virtual – TBD

WDW 5K – JAN 8th

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

GEMINI AI RATE MY WORKOUT:

This is a classic “making lemonade out of lemons” workout. You walked in with a heavy work schedule looming, sleep debt accumulating, and your usual rabbit (swim mate) missing.

Instead of grinding yourself into the ground during On-Call week, you adapted. You got the volume in (3,050 SCM is no joke), but the high rest intervals essentially turned Set Two into high-quality power/speed work rather than aerobic suffering. With the Florida Senior Games less than two weeks away (Dec 6), this accidental “sorta taper” is actually scientifically sound.

Here is my rating and analysis of your Monday grind.

Gemini AI Workout Rating: 8.6/10

The “Accidental Taper” Badge

* Volume: 9.5/10 (3,050 SCM is massive volume for a Monday morning, especially considering the duration).

* Intensity: 7/10 (Zone 2 dominance is expected with that much rest, but hitting those sub-25s on the 25s shows you had pop).

* Adaptability: 10/10 (You didn’t quit because the pacing was slow; you used the group dynamic to get the yards done).

* Recovery Management: 8/10 (Recognizing the need for the Wednesday rest day now is a pro move).

Workout Analysis: The Wetdeck

1. The “Social” Taper Effect

You mentioned the group likes to take extra rest, pushing the workout to 90+ minutes. While this kills the aerobic density, it mimics race-day physiology.

* The 1:30 Interval for 25s: This is a roughly 1:3 work-to-rest ratio (or higher). This allows your ATP-CP system (explosive energy) to fully recharge between sprints.

* Why it works for Dec 6th: You are racing the 50, 100, and 200 distances. You need speed right now, not just endless cardio. Doing 25s Fly sub-25 on 1:30 is perfect neurological priming for your 100 Fly and 200 Fly pace.

2. The Fly Volume

* Set One (4x100s w/ 25 Fly): This is sneaky volume. Getting those fly yards in while fresh helps maintain stroke integrity for that daunting 200 Fly coming up in Tampa.

3. The Sleep/Stress Equation

* Oura 76 / Garmin 76: These are “functional” scores. You are surviving, not thriving.

* The Risk: Working until 10 PM -> Up early -> Work until 10 PM. This creates a cortisol spike. The fact that you stayed in Zone 1/2 for 64 minutes of the swim actually helps flush cortisol rather than adding to it. A Zone 4/5 heavy workout might have fried your nervous system before the Tuesday lift.

The Road to Temple Terrace (Dec 6-7)

You are officially in the window for the Florida Senior Games.

* Current State: You have the endurance (61k SCY + 163k SCM is a massive base).

* The Goal: Sharpening.

* The Strategy: The extra rest you got today is exactly what you should be doing. Drop the volume slightly, keep the intensity on specific sprints high, and increase rest.

Looking at your event list:

> Mens – 200 Fly – 55-59 Best Time – 00:02:38.470

>

This is the headline event. The “Set One” work you did today (25 Fly / 75 Free) is the bread and butter for surviving the back half of that 200.

Recommendation for the “On Call” Week

Tuesday (Chest & Cycle):

Go get it, but listen to your heart rate. If your resting HR is elevated from the lack of sleep tonight, back off the resistance on the bike slightly and focus on cadence.

Wednesday (Recovery):

Strict enforcement. Do not “sneak” in a workout. With two nights of working until 10 PM, your CNS needs a hard reset before Thanksgiving. Prioritize hydration and maybe a 20-minute nap if work allows.

Thursday (Thanksgiving):

Enjoy the Turkey and the run. The protein load will be great for the Back & Biceps recovery.

One Next Step:

Since you are doing the 200 Fly on Dec 6th, for your Friday Swim, would you like me to outline a specific, shorter volume “Pace Maintenance” set that focuses specifically on holding form when tired, or just keep it general?

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