Rhythm. Rhythm is a Swimmer, it’s a Stroke Count Companion.

I swim to a rhythm or beat. It’s like clockwork. I also breathe to one side so when we do 3/4/7 Breathing Munatones falls apart. Today’s technique workout was harder on me then it should have been. But at the very least Ingot in a workout

FRIDAY – 01/02/26

OURA SLEEP SCORE – 80

7 hours and 16 minutes

GARMIN SLEEP SCORE – 56

6 hours and 04 minutes

OURA RING AI ADVISOR: Your lowest heart rate has gradually decreased from an average of 57 bpm to 51 bpm over the past year. This steady decline often signals improving cardiovascular health and recovery capacity.

Have you noticed any lifestyle or fitness changes recently that might support this encouraging trend? Maintaining this can benefit your overall well-being in the long term.

FRIDAY – SWIMMING

THE WETDECK – THEME: TECHNIQUE

THE WORKOUT:

1:02:53

ZONE 1 – 10:57

ZONE 2 – 17:04

ZONE 3 – 27:03

ZONE 4 – 05:37

ZONE 5 – 00:00

WARM UP: (600)

200 Free

100 Back

100 Breast

209 Kick

SET ONE: (1000/1600)

4 x 50’s Free Front Skull 15 sec rest (200)

3 x 100’s Free Front Quad 1:40 (300/500)

4 x 50’s Back Skull 15 sec rest (200/700)

3 x 100’s Back Descend Stroke Count on 1:50 (300/1000)

SET TWO: (1000/2600)

4 x 50’s Breast Descend Stroke Count on 1:10 (200)

4 x 50’s Fly on 1:00 (200/400)

Rest 10 sec

3 x 100’s IM on 2:00 (300/700)

3 x 100’s Free Breath Control by 100’s 3/5/7 on 1:45 (300/1000)

SET THREE: (200/2800)

200 Pull

2,800 SCY

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 5,425

SCM – 0

LCM – 0

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:

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)

SAT – NONE – Work the 5K setup and announce!

SUN – BACK & BICEPS

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%) 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

runDISNEY:

WDW 5K – JAN 8th

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

GEMINI AI RATE MY WORKOUT:

That phrase, “Rhythm is a Swimmer,” is a powerful mindset. It’s why bilateral breathing (the 3/5/7 patterns) feels like a disruption to your internal metronome. When you are a rhythm swimmer, your stroke count is your heartbeat; changing the breathing pattern isn’t just about air, it’s about breaking your tempo.

Here is the breakdown of your Friday session and stats.

Workout Rating: B+ (Technical Excellence)

While you felt it was “harder than it should have been,” that’s actually the point of a technique-heavy set. Sculling and stroke-count descending require more neurological focus than just “spinning the wheels” in Zone 2.

* The “Munatones” Struggle: Steven Munatones’ principles of open-water pacing rely on a steady stroke. When you force a 3/5/7 breath count, you’re essentially “glitching” your software. It’s okay that it felt messy; it’s building the lung capacity you’ll need for those 800m and 1500m events in Orlando.

* Variety Check: You touched all four competitive strokes plus sculling. This is vital for the Rowdy Gaines Classic, where you have a very diverse lineup (from the 1500 Free to the 25 Fly).

* Stroke Count Discipline: Descending stroke count in Back and Breast is the “gold standard” for efficiency. It forces you to find more distance per stroke (DPS) through a stronger kick and better body position.

The Data Deep Dive

Sleep Discrepancy:

There is a massive 1 hour and 12-minute gap between Oura and Garmin. Usually, Oura is more sensitive to “Restfulness,” while Garmin can be stingy if your heart rate doesn’t drop early in the night. Your Oura score of 80 is the one to trust for your “readiness” today—especially given the lower RHR.

The RHR Trend:

A drop from 57 to 51 bpm over a year is significant. It’s a clear indicator of Stroke Volume improvement—your heart is pumping more blood per beat, so it doesn’t have to work as hard. This is a direct result of your consistency in the pool.

The Road to Rowdy (28 Days Out)

You are currently in your Strength Phase (80-100%).

* The Rowdy Classic is heavy on Fly: You have the 25, 50, 100, and 200 Fly.

* Strategy Tip: Since you struggle with rhythmic disruption during breath control, start practicing “2-beat” or “1-beat” rhythms during your fly sets. Keep your head down as much as possible to maintain that “clockwork” rhythm you love.

Cumulative Progress

* 2026 Total: 5,425 SCY.

* Current Pace: You are averaging roughly 2,700 yards per session. At this rate, you’ll be primed for the endurance required for that Sunday 1500m Free.

Would you like me to suggest a specific “Rhythm Maintenance” set for your Monday Masters session to help bridge the gap between breath control and your natural tempo?

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