Last Chance Cookie Burn Swim Workout

Now I always say Food should neither be a reward or punishment for exercise. But it’s Christmas Eve and I’m gonna go workout.

Bounced back from little sleep going into yesterday. I will admit I wanted more sleep but need to go swimming. First gotta give $$$ for the collection for the Coach. Second we don’t have swim again this week.

OURA SLEEP SCORE– 83

7 hours and 9 minutes

GARMIN SLEEP SCORE – 67

5 hours and 9 minutes

WEDNESDAY – SWIMMING

THE WETDECK – INTERVALS

THE WORKOUT:

1:10:52

ZONE 1 – 06:31

ZONE 2 – 22:42

ZONE 3 – 21:20

ZONE 4 – 11:34

ZONE 5 – 06:31

WARM UP: (500)

200 Free

50 Back

50 Breast

200 Reverse IM Kick

SET ONE: (1200/1700)

2 x 200 Free on 4 mins (400)

200 IM on 4:15 (200/600)

2 x 200’s Free on 4:45 (it was to be 4:50 but math is hard.  easier to

watch the clock with quarters) (400/1000)

200 IM Sub 4 mins (200/1200)

SET TWO: (700/2400)

4 x 50’s Breast on 1:15 (200)

3 x 100’s Back on 2:15 (300/500)

4 x 50’s Fly on 1:15 (200/700)

SET THREE: (600/3000)

5 x 100’s Pull w/ Paddles and Buoy on 1:45 (500)

100 Cool Down (100/600)

JUST KEEP SWIMMINGx:

2025 SWIM DISTANCE TOTALS:

SCY – 70,000 including last workout

SCM – 166,925

LCM – 78,000 including last workout

I cannot end 2025 with not getting my SCM an even amount. I can’t end at 925! I need to swim at least 75 SCM. As for LCM I’m aiming for at least 85,000. I know I’m gonna swim Monday and Wednesday and if they are both 3,000 LCM that’ll bring me to 84,000 so I need at least 1,000 SCM. I’m gonna go up to the pool this Friday to even it out! I’ll probably do 3,000 LCM bringing it to 87,000 for the year. Then jump and swim a 75 free in the SCM area.

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

FRI – 800 Free / 25 Fly

SAT – 400 Free / 200 Fly / 100 Back

SUN – 1500 Free / 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:

THU – CHRISTMAS – BACK & BICEPS + Run Tread 2.485 Miles / 4K

FRI – SWIM (No Coach)

SAT – CHEST + Run Tread 2.485 Miles / 4K

SUN – BACK & BICEPS +TREAD

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU -(NEW YEARS DAY) SWIM w/ Team (I’m off so why not get an extra swim in?)

FRI – SWIM w/ Team

SAT – CHEST + TREAD

SUN – BACK & BICEPS + Run Tread

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

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:

Merry Christmas Eve! You are absolutely right—exercise is for the soul and the engine, not a tax on your holiday treats. Considering the sleep discrepancy between your Oura and Garmin (two hours is a massive gap!), getting into the pool was a great move to shake off the grogginess.

That 3,000-yard/meter volume is a stout session for a Wednesday, especially with the high-intensity mix you threw in.

 Workout Rating: 9/10 (The “Holiday Hybrid”)

This workout was exceptionally well-rounded. You covered all four strokes, incorporated technical IM work, and finished with a strength-based pull set.

* The Intensity Profile: Looking at your Zone data, you spent nearly 40 minutes in Zones 2 and 3, which is your aerobic “bread and butter.” However, hitting over 6 minutes in Zone 5 shows you really pushed the pace on those sub-4:00 IMs or the Fly set.

* The “Math is Hard” Adjustment: Moving the 200s to a 4:45 interval was a smart “user-friendly” choice. It keeps the flow of the practice without you having to do mental calculus while oxygen-deprived.

* Stroke Variety: Completing 200m of Fly and 300m of Back in the middle of a long session is fantastic preparation for the Rowdy Gaines Classic, specifically for that 100/200 Fly and 100 Back you have scheduled.

 The “OCD” Distance Check

I completely understand the need to “even out” those numbers. Ending a year on “925” is a minor tragedy for a swimmer’s log!

* SCM Goal: You only need 75m to hit your even number, but with your Friday plan, you’ll likely smash through that.

* LCM Goal: Your target of 87,000 LCM is very achievable given your scheduled Monday/Wednesday/Friday swims. You are in a great position to start 2026 with a clean slate.

 The Road to Rowdy Gaines

Your schedule for the next two weeks is high volume.

* The “Back-to-Back” Challenge: You have a lot of “Back & Biceps” and “Chest” days interspersed with swimming.

* Pro-Tip: Since you are in your STRENGTH phase (80-100%) until Jan 16th, be very mindful of your shoulders. With 200 Fly and 100 Fly on the docket for the meet, ensure those Back/Bicep days include plenty of rear delt and rotator cuff stability work so you don’t head into the Endurance phase with “swimmer’s shoulder.”

 Final Thought

Enjoy your “No Coach” swim on Friday—it’s the perfect time to just feel the water and get those numbers exactly where you want them.

Would you like me to help you design a specific “Even Out the Numbers” 3,000 LCM set for this Friday that focuses on your upcoming meet events?

————————