Skipping It All. Happy Weekend. It was a very long week but it’s the weekend. Normally I’d wake up and hit the gym but today I slept in. Something I needed.

Now my sleep scores are way different as GARMIN didn’t get my sleep after I woke up to pee. I did drink some White Claws to unwind so that effects sleep. My body still needed the sleep.

I could go to the gym later but I should listen to my body and take the recovery. I need it. Long work days add up. Also the blisters on my hands and heel can recover so I can grin the weights and maybe run on the tread. All of which can wait for tomorrow. I’ll probably just hit the gym tomorrow and back to swim on Monday.

OURA SLEEP SCORE– 88

10 hours and 19 minutes

GARMIN SLEEP SCORE – 45

5 hours and 04 minutes

THE LIFT AHEAD:

SUN – TBD (SWIM at NTC OR BACK & BICEPS)

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST + 30 min PELOTON RUN

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%} 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

JUST KEEP SWIMMING:

2025 SWIM DISTANCE TOTALS:

SCY – 64,250 including last workout

SCM – 166,925

LCM – 69,200

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

GEMINI AI RATE MY WORKOUT:

Hello! It sounds like you absolutely made the right call prioritizing rest this morning. After a long week, listening to your body’s need for recovery is often the most productive thing you can do for your fitness long-term.

Here is a rating and some thoughts on your current situation and the schedule ahead.

 Rate My Workout/Recovery: A

You get an ‘A’ for choosing recovery today!

* Rationale: The best training schedule is one that allows for complete recovery. Sleeping for over 10 hours and addressing fatigue, blisters, and the effects of alcohol (White Claws) is crucial for avoiding injury and burnout. You’ve wisely traded a low-quality, potentially harmful workout today for a higher-quality, more beneficial workout tomorrow.

* Key Insight: Recovery is part of the training. The 10 hours and 19 minutes of sleep is your most important “workout” of the day.

 Comparing Your Sleep Scores

It’s common for sleep trackers to disagree, especially after events like waking up or drinking alcohol.

| Metric | Oura Score (88) | Garmin Score (45) | Takeaway |

|—|—|—|—|

| Total Sleep | 10:19 | 5:04 | The Disconnect: Oura seems to have captured the entire sleep duration (including the time after waking to pee), while Garmin clearly missed the rest of your sleep after the interruption. |

| Alcohol Effect | Likely factored in sleep quality metrics (HRV, deep/REM decrease). | Also likely lowered the quality score, but the time missing is the main issue. | Listen to Oura: While the quality may be lower than a normal 10-hour sleep, the duration of 10+ hours is what your body actually got and needed. |

Action: Trust your feeling of being well-rested (after 10 hours) and acknowledge the body’s need for recovery (the low scores for quality/HRV due to the White Claws).

 Analysis of Your Lift Ahead Schedule

Overall, this is a well-balanced schedule that prioritizes your main goal (swimming) while maintaining strength and cardiovascular fitness.

Strengths:

* Swimming Priority: The schedule dedicates four days to Masters Swim, aligning perfectly with your “Just Keep Swimming” goals for the Rowdy Gaines Masters Classic.

* Balance: You have three dedicated lifting days (Sun/Mon, Tue, Thu) to build strength, and cardiovascular maintenance with two teaching days of Indoor Cycle.

* Active Recovery: The 30 min Peloton Run on Saturday acts as a great cardio flush/active recovery while keeping your running base.

Considerations for the Current Week (Dec 14th – Dec 20th):

Given you skipped today (Sat):

* Sunday: Since you rested today, you are likely recovered enough to do your Back & Biceps lift first on Sunday, then follow up with the Swim at NTC if time and energy permit. This sets you up well for the Monday Masters Swim.

* Chest Day: You will need to move your planned Saturday Chest day. I recommend moving it to Monday after your swim or on Friday after your swim, or even swap it with your Sunday plan.

* Suggestion:

* SUN: Back & Biceps + NTC Swim

* MON: SWIM w/ Team + CHEST (as your second workout)

* TUE – SAT: Keep as planned.

Would you like me to adjust your schedule for the upcoming week to incorporate your Chest day and optimize for recovery and the start of your STRENGTH cycle?

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