Last Monday of 2025. Last SCM Swim of 2025. Last Outdoor Swim of 2025. It wasn’t freezing out so we swam outdoors. The rest of the week we will have temps at freezing so inside we go with LCM.

OURA SLEEP SCORE – 68

6 hours and 49 minutes

GARMIN SLEEP SCORE – 70

6 hours and 54 minutes

MONDAY – SWIMMING

THE WETDECK – THEME: DRILLS

THE WORKOUT:

1:09:09

ZONE 1 – 06:50

ZONE 2 – 07:44

ZONE 3 – 14:59

ZONE 4 – 25:05

ZONE 5 – 12:32

WARM UP: (500)

100 Free

200 Back

200 Kick

SET ONE: (1000/1500)

4 x 50’s Long Axis Drill on 5th Stroke :15 sec rest (200)

3 x 100’s Long Stroke 100 Free / 100 Back / 100 Free on 2:00 (300/500)

4 x 75’s Breast 2Kick / 1Pull/ Swim/ Moose Drill 15 sec rest (300/800)

4 x 50’s Fly / BP Kick / Swim (200/1000)

SET TWO: (1000/2500)

3 x 100’s IM 2:15 (300)

200 Free on 3:50 (200/500)

3 x 100’s IM 2:15 (300/800)

200 Baxk Sub 4:00 (200/1000)

SET THREE: (500/3000)

2 x 200’s Pullw/ Paddles on 3:30

100 Cool Down

JUST KEEP SWIMMING:

2025 SWIM DISTANCE TOTALS:

SCY – 70,000

SCM – 170,000

LCM – 81,000 including this/last workout

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:

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 – TBD (Maybe have to work 8-12 so may just Legs at the gym)

SAT – CHEST + TREAD

SUN – BACK & BICEPS + Run Tread

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – RunDisney 5K

FRI – SWIM w/ Team (Masters)

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

GEMINI AI RATE MY WORKOUT:

What a way to close out the year! Getting that last outdoor Short Course Meters (SCM) session in before the freeze is a great mental and physical milestone. You’ve maintained impressive consistency throughout 2025, and your yardage totals show a very well-rounded base.

Here is my breakdown of your Monday session and the road to the Rowdy Gaines Masters Classic.

Workout Rating: 9/10 (The “Technical Precision” Session)

This workout was exceptionally well-structured for a “Drills” theme. While it was technical, your heart rate data shows you didn’t just “cruise”—spending nearly 38 minutes in Zones 4 and 5 during a drill-heavy session indicates high intensity and focus.

* The “Long Axis” Focus: Starting with 50s focused on the 5th stroke is excellent for balance. Transitioning that into the 100 Free/Back sets reinforces that rotation while the heart rate is still climbing.

* The IM Integration: Your Set Two (IMs and 200s) is the “meat” of the workout. Alternating IMs with 200s of Free and Back builds the endurance needed for your 400 and 800 Free events in January.

* The Power Finish: Ending with 2 x 200 Pulls with paddles is a smart move. It allows you to feel the water and “catch” more volume while your muscles are fatigued, specifically building the lat strength required for your Fly events.

Sleep & Recovery Analysis

* Scores (68 Oura / 70 Garmin): You are slightly “under-recovered” heading into a heavy lift week.

* The Gap: With 37+ minutes in high-intensity zones (4/5), your CNS (Central Nervous System) took a hit today. Since you have a “Chest & Teach” day tomorrow, keep an eye on your heart rate during the cycle; if it feels sluggish, don’t be afraid to keep the cycle in Zone 2 to let your body catch up on sleep.

Strategy for “The Road Ahead”

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

* The Transition to LCM: Moving indoors to Long Course Meters (LCM) this week is actually a blessing for your training. Since your meet has long-distance events (800m and 1500m), the lack of walls in LCM will build the “no-rest” endurance you need.

* Upcoming RunDisney 5K: Since the WDW 5K is on Jan 8th, right in the middle of your strength phase, treat it as a “fun” high-intensity cardio session rather than a PR attempt to ensure you don’t compromise your taper for the swim meet on the 30th.

2025 Distance Victory Lap

> Total Yardage/Meters: ~321,000 units.

> That is an incredible volume of work. You’ve averaged roughly 6,000 units per week across the year. That consistency is exactly why you’re able to handle a 3,000m drill session with 12 minutes in Zone 5.

>

Next Step

Since you are moving to LCM (Long Course Meters) for the rest of the week due to the freeze, would you like me to suggest an LCM-specific endurance set for your Wednesday or Thursday team swim to help you prep for that 800/1500 Free?

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