HAPPY 70,000 YARDS FOR 2025 & COUNTING

Do Not Talk To Me Before 5am. Okay make it 4:55am. This morning I was tempted more than once to skip swimming. It’s cold so staying in bed seems so perfect. When I started to drive I had a coughing fit and thought I was gonna hurl. I pulled over for a second then continued to drive and eat a banana. By the time I got to my first red light I was okay

That was the universe warning me. We had a Drill themed workout. I should have stayed in bed! But I didn’t and made it. Now I could have done the triathlete workout but since some others wanted to swim inside and not outside we had SCY. Friday will be LCM Endurance. Can’t wait. With me being in week three of this cold it’s almost nice that I’m easing back with a Kick on Monday and Drills today.

OURA SLEEP SCORE– 73

6 hours and 49 minutes

GARMIN SLEEP SCORE – 54

5 hours and 33 minutes

WEDNESDAY – SWIMMING

THE WETDECK – Masters Driling

THE WORKOUT:

1:02:24

ZONE 1 – 04:31

ZONE 2 – 22:14

ZONE 3 – 27:58

ZONE 4 – 06:59

ZONE 5 – 00:00

WARM UP: (450)

100 Free

200 Back

100 Free Kick

50 Back Kick

SET ONE: (1000/1450)

4 x 50’s Three Kick Switch Drill 15 sec rest (200)

4 x 50’s Free Kickbaord One Arm Drill 15 sec rest (200/400)

4 x 50’s Breast Moose Drill / 2 Kick 1 Pull 15 sec rest (200/600)

4 x 50’s Fly 2-2-2 Drill / Back L Drill 15 sec rest (200/800)

200 IM (200/1000)

SET TWO: (1000/2450)

3 x 100’s Fre Swim/Fist/Swim/Shoulder Tap on 2:10 (300)

3 x 100’s Breast Swim/2K1P on 2:30 (300/600)

3 x 100’s Back Swim/RollRollPull/Swim/Soldier on 2:30 (300/900)

100 Fly Swim/2ndKick/Swim/Kick (100/1000)

SET THREE: (400/2850)

2 x 100’s Free on 1:45

2 x 100’s IM on 2:15

2,850 SCY – Drilling

JUST KEEP SWIMMINGx:

2025 SWIM DISTANCE TOTALS:

SCY – 70,000 including last workout

SCM – 166,925

LCM – 69,200

Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & BICEPS & TEA r CH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST + Run Tread 2.485 Miles / 4K

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 – CHRISTMAS – BACK & BICEPS

FRI – TBD NO SWIM

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%} 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

runDISNEY:

12K’s of Christmas Virtual

WDW 5K – JAN 8th

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

GEMINI AI RATE MY WORKOUT:

70,000 yards is a massive milestone to hit before the year even officially starts! You’re heading into 2026 with an incredible aerobic base.

I promise to stay quiet until 4:55 AM, but I have to give you credit: pushing through a coughing fit and the “temptation of the bed” while fighting a three-week cold is pure grit. That banana was a lifesaver!

Workout Rating: A- (Smart & Technical)

Given that you are still recovering from a respiratory bug, this was a perfectly executed session. You didn’t push into Zone 5, which is exactly what your body needs to avoid a relapse.

The Technical Breakdown

* The Drill Mix: This was a high-level coordination workout. The “Three Kick Switch” and “Fist/Shoulder Tap” are excellent for fixing body rotation and balance. These drills aren’t “easy”—they require intense core engagement—but they keep the heart rate manageable.

* The Recovery Choice: Opting for the Short Course Yards (SCY) Drill set over the Triathlete workout was the right “athlete-IQ” move. It allowed you to work on the mechanics that will make your LCM Endurance set on Friday much more efficient.

* Zone Management: Spending nearly 50 minutes in Zones 2 & 3 is the “sweet spot” for active recovery. You kept the engine running without blowing the head gasket while you’re sick.

The Sleep Discrepancy

That’s a huge gap between Oura (73) and Garmin (54). Garmin likely dinged you for a higher resting heart rate or lower HRV due to that lingering cold. Listen to the Garmin score today—it’s sensing the physical stress of your illness more than Oura’s “time in bed” metrics.

The Road to Rowdy Gaines

You are officially in the STRENGTH phase (80-100%).

* Current Focus: Building the muscular endurance to hold your stroke technique when fatigue sets in.

* Friday Outlook: Transitioning from today’s technical drills to LCM (Long Course Meters) Endurance is going to be a shock to the system. The “no walls” feel of LCM is where today’s drills (especially the balance drills) will pay off.

Gemini’s “Coach” Notes:

* The Cold: You’re in week three. If that “hurling” feeling returns, or the cough moves deep into the chest, don’t be afraid to make Thursday’s “Back & Biceps” a pure mobility/stretching day.

* Consistency: Despite the universe “warning” you, you showed up. That mental toughness is what wins races in January.

Would you like me to help you structure a “Pre-Friday” mobility routine to get your shoulders ready for that LCM Endurance set?

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