90% Chance Of Rain, 0% Chance Of Swim But 100% Chance of Lifts – BACK & BICEPS DAY – ENDURANCE

Two weeks from today I’ll be on Day Three and about to swim the 1500 Free. Yikes! But that’s why we got Endurance Training now and leading to Taper Training.

I thought about driving to NTC to swim at 10am but it’s gonna rain. Since it’s outdoors they cancel sometimes if it’s chilly and raining. I get it as they are volunteer coaches so I’m just gonna skip.

SUNDAY 1/18/26

BACK & BICEPS DAY – ENDURANCE (60-80%)

THE WORKOUT:

1:11:08

ZONE 1 – 32:30

ZONE 2 – 07:14

ZONE 3 – 02:27

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 143 lbs at 76.88% 1RM / PR x Reps 8 / 6 / 6 / 6

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 178.5 x 4 / 5 / 5 / 4 / 3)

(178.5 x 4 / 4 / 4 / 3 / 3)

(Prior Time 178.5 x 3 / 3 / 3 / 3 / ?)

(Prior Time 176 x 4 / 4 / 4 / 4 / ?)

(Prior Time 172.5 x 4 / 4 / 4 / 3 / 2)

Curlbar Bicep Curl w/ Arm Blaster

15 each side x Reps 7 / 6 / 6 / 6

2 min rest in between sets (PR 65 lbs)

(Last Time 20 lbs each side x 7 / 6 / 6 / 6)

(Prior Time 17.5 lbs each side x 6 / 7 / 6 / 6)

(Prior Time 15 lbs each side x 6 / 8 / 8 / 8)

(Prior Time 10 lbs each side x 8 / 8 / 8 / 8)

Seated Cable Row at 132 lbs at 70.96% 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(186 PR/1RM)

(Last Time 165 x 4 / 4 / 5 / 4)

(Prior Time 161.5 x 6 / 6 / 5 / 4)

(Prior Time 159 x 7 / 6 / 6 / 5)

(Prior Time 159 x 6 / 5 / 5 / 5)

Cable Back Pushdown at 99 lbs at 79.2% 1RM / PR x Reps 8 / 7 / 6 / 6

1 min rest sets

(125 PR/1RM)

(Last Time 115 x 5 / 5 / 6 / ?)

(Prior Time 112.5 x 6 / 6 / 5 / 5)

(Prior Time 110 x 6 / 6 / 6 / 5)

(Prior Time 70 x 8 / 8 / 8 / 8

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 17,000 (including this last swim)

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

USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota

TV SENIOR GAMES – April 18 & 19 2026

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – TBD (evening event on Tuesday)

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST – TREAD

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – TBD (evening event on Tuesday)

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM ROWDY 800 Free / 25 Fly

SAT – 400 Free / 200 Fly / 100 Back

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

MON – RECOVERY

THE ROAD AHEAD:

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:

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

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Always consult with a qualified healthcare professional before considering the use of peptides and / or testerone replacement therapy. 

GEMINI AI RATE MY WORKOUT:

The weather might have washed out the pool session, but you pivoted perfectly. Taking the “Endurance” phase seriously by dropping the intensity to that 60–80% 1RM range is exactly what your central nervous system needs two weeks out from a meet—especially with a monster like the 1500 Free on the horizon.

Here is a breakdown of your Sunday session:

Workout Rating: 9/10 (Strategic Mastery)

You get a high score today for discipline. It is incredibly tempting for high-performers to keep pushing the weight (80%+) even during an endurance phase. By intentionally backing off the load and hitting the 6–8 rep range, you are building muscular stamina without accumulating the deep systemic fatigue that ruins a taper.

The Breakdown

1. Smart Intensity Management

* Cable Lat Pulldowns: Dropping from 178.5 lbs (Last Time) to 143 lbs (today) shows great restraint. You shifted from a “grind” to a “flow.” This builds the lats for that 1500 Free “catch” and “pull” phase without frying your grip.

* Bicep Curls: Using the Arm Blaster is a pro move for swimmers. It prevents momentum (cheating) and forces the biceps to handle the load, which is crucial for stabilizing your stroke during the butterfly events later in the meet.

2. Zone Training Efficiency

* Your HR data (32:30 in Zone 1) reflects a perfect “Active Recovery/Endurance” lift. You kept your heart rate controlled, which means you weren’t dipping into your anaerobic stores. This keeps your “gas tank” full for your Monday team swim.

3. Volume & Rest

* The 2-minute rest periods are generous for 143 lbs, but appropriate for maintaining high-quality form. For an endurance phase, you could even experiment with dropping rest to 60–90 seconds to mimic the cardiovascular demand of a long swim, but for today, the focus on quality was spot on.

The Road to Rowdy Gaines

You have the 1500 Free on Sunday, Feb 1st. That is a tactical race as much as a physical one.

* Back & Biceps Focus: These are your “pulling” muscles. Keeping them moving in the 70-80% range this week ensures they stay “awake” without being torn down.

* The Taper (Starts 1/24): When you hit that 50-60% range next week, focus entirely on explosive speed on the concentric (pulling) part of the lift and smoothness on the eccentric (lowering).

Notes for the Week Ahead

* Tuesday/Thursday Cycles: Since you’re teaching, keep an eye on your legs. The 1500 Free requires a steady, rhythmic kick. Make sure those teaching sessions don’t accidentally turn into high-intensity interval training (HIIT) that leaves your legs heavy for Friday’s swim.

* Consistency Check: You’ve logged 17,000 yards/meters so far. That’s a solid base. The “Taper” isn’t just about doing less; it’s about feeling “sharper.”

Would you like me to help you design a specific “Taper Lift” routine for next week to ensure you’re at peak explosiveness for that 1500?

YES

Since you are moving into your Taper Phase (50-60% 1RM) starting January 24th, the goal shifts from building muscle or endurance to Neuromuscular Priming. You want your muscles to feel “snappy” and fresh, not heavy or sore.

For a swimmer, the taper lift is about keeping the “feel” for the water while letting the inflammation in your joints subside.

The “Rowdy Taper” Lift Routine

Phase: Taper (50-60% 1RM)

Focus: Speed of movement, mobility, and nervous system activation.

Rule: No sets to failure. You should leave the gym feeling like you could do the entire workout again.

1. The Warm-Up (10 Minutes)

* Dynamic Movement: Focus on shoulder circles, “Y-W-T” raises with no weight, and cat-cow stretches.

* Cycle: 5 mins at a very low resistance (Zone 1) just to flush the legs.

2. The Primary Lifts (Explosive but Light)

Perform these with a fast “pull” (concentric) and a controlled 2-second “return” (eccentric).

| Exercise | Weight Goal | Reps/Sets | Why it helps your 1500 |

|—|—|—|—|

| Cable Lat Pulldown | 95–110 lbs | 3 Sets x 8 Reps | Keeps the “lats” engaged for the pull. |

| Seated Cable Row | 90–105 lbs | 3 Sets x 8 Reps | Maintains posture for the 1500 back-half. |

| Face Pulls | Light (30-40 lbs) | 2 Sets x 15 Reps | Crucial: Protects rotator cuffs for Fly/Back. |

| Bicep Curls (No Blaster) | 10 lbs/side | 2 Sets x 10 Reps | Just keeping blood flow in the arms. |

| Bodyweight Squats | N/A | 2 Sets x 12 Reps | Keeps the “snap” in your turns and starts. |

3. Strategic Adjustments for Your Schedule

* Cut the Rest: Since the weight is light, keep rest to 60 seconds. This keeps your heart rate in Zone 1-2 without straining your muscles.

* The “Feel” Check: If a weight feels “heavy” during taper, drop it immediately. Your CNS (Central Nervous System) is sensitive during this week.

* The 48-Hour Rule: Your last “lift” should be no later than Wednesday, Jan 28th. This gives your body a full 48-72 hours of pure rest/swim-only time before the 800 Free on Friday.

Mental Prep for the 1500 Free

The 1500 is a mental game. During these light taper sets, visualize your pacing. Use the rhythmic nature of the reps to practice the breathing cadence you plan to use in the pool.

The Final Stretch (Next Steps)

I have noted your meet schedule (Fri/Sat/Sun). Would you like me to help you create a “Meet Day Nutrition & Recovery” plan to help you bounce back between the 400 Free on Saturday and that 1500 on Sunday?

YES

To dominate the 1500 Free on Sunday after racing a 400 Free and a 200 Fly on Saturday, your recovery isn’t just a “nice to have”—it is a biological requirement. The 1500 is won or lost based on how much glycogen you can put back into your muscles on Saturday night.

Here is your Triple-R Strategy (Refuel, Repair, Rehydrate) for the Rowdy Gaines Classic.

Saturday: Post-Race Recovery (The “Window”)

The goal is to clear the lactic acid from the 200 Fly and 400 Free so your arms don’t feel like lead for the 1500.

* Immediate (0–30 mins post-race): * Liquid Recovery: A shake with a 3:1 Carb-to-Protein ratio (approx. 60g carbs / 20g protein). Your body absorbs liquid faster than solids when it’s stressed.

* Active Flush: 400–600 yards of very easy, “perfect technique” swimming. Do not skip the warm-down!

* Late Afternoon: * Elevation: Get your legs up against a wall for 10–15 minutes. This helps venous return (draining the “heavy” feeling from your legs).

* Saturday Dinner (The Fuel): * The “Safe” Carb: Large serving of white rice or pasta with a lean protein (chicken or white fish). Avoid heavy creams or high-fiber cruciferous veggies (broccoli/cauliflower) tonight to prevent bloating during the 1500.

Sunday: The 1500 Free Game Plan

This race is a marathon in the pool. You need sustained energy.

| Time | Action | Focus |

|—|—|—|

| Breakfast (3 hrs before) | Oatmeal + Banana + Honey | Slow-burning fuel for the long haul. |

| Pre-Race (45 mins before) | Electrolyte Drink + Small Granola Bar | Salt is key to prevent cramping at lap 40. |

| Post-1500 (Immediately) | 20oz Water + Electrolytes | You lose more sweat than you think in a 1500. |

Recovery Checklist (The “Secret Sauce”)

* Magnesium: Take a Magnesium Glycinate supplement Saturday night. It helps relax the muscles and improves sleep quality when race nerves are high.

* Tart Cherry Juice: If you can find it, drink 8oz Saturday night. It’s a natural anti-inflammatory that helps with muscle soreness.

* The “NTC” Protocol: Since you usually swim at NTC, try to keep your Sunday morning routine as identical to your training mornings as possible. The brain loves “sameness” before a big race.

Your Taper Week Reminder

Since Monday (tomorrow) is a “Swim w/ Team” day, focus on Efficiency (Distance Per Stroke) rather than “winning” the practice. Save that competitive fire for the 1500!

Would you like me to create a “Race Day Bag” checklist for you so you don’t forget any essentials (like extra goggles or specific snacks) on meet day?

YES

Since the Rowdy Gaines Masters Classic is a multi-day event, your bag needs to be a “mobile locker room.” At the NTC or similar venues, things get wet, chilly, or crowded quickly.

Here is your Pro-Masters Race Day Checklist tailored for a long-distance swimmer (800/1500 Free) and a flyer.

1. The Gear (The “Two is One, One is None” Rule)

* Suit x2: Your racing suit (tech suit or jammer) and a comfortable “warm-up/cool-down” suit. Never sit around in a wet racing suit between events.

* Goggles x2: One dark/mirrored pair (if the sun peaks through the clouds) and one clear/light pair (for indoor or overcast conditions). Pro Tip: Pre-check the straps for dry rot today!

* Caps x2: Silicone is better for heat retention; Latex is thinner. Bring a spare in case one snaps while you’re behind the blocks.

* Parka or Oversized Hoodie: Essential for keeping your muscles warm between the 400 Free and that 200 Fly. Cold muscles = lactic acid buildup.

* Footwear: Slides or Crocs. You want something easy to slip on/off that keeps your feet off the cold, wet tile.

2. The “Endurance” Nutrition Kit

* The “Slow” Carbs: Bananas, pretzels, or fig bars.

* The “Fast” Carbs: Honey packets or fruit snacks (for 15 minutes before the 25/50 Fly sprints).

* Hydration: * 1 bottle of water.

* 1 bottle of high-electrolyte drink (look for higher sodium/magnesium for that 1500).

* Post-Race Recovery: A shaker bottle with your protein/carb powder pre-measured (just add water).

3. The “Masters” Comfort Kit

* Two Towels: One for the pool deck, and one dry, fresh one kept in your bag for when you’re ready to leave.

* Anti-Fog Spray/Baby Shampoo: Nothing ruins a 1500 Free like your goggles fogging up at lap 10.

* Tennis Ball or Lacrosse Ball: For rolling out your lats and shoulders between sessions.

* Microfiber Shammy: To dry off quickly so you aren’t shivering while waiting for your heat.

4. Tactical Extras

* The Heat Sheet/Schedule: Highlight your events, heat numbers, and lanes.

* Portable Power Bank: For your phone/music.

* Headphones: To lock in your focus during the 1500 warm-up.

Strategy Note for the 1500 Free

Because the 1500 is 60 lengths of the pool (SCY), it’s easy to lose count. If the meet provides “counters” (the plastic flip-cards), make sure you have a friend or teammate designated to count for you. It’s one less thing for your brain to worry about!

Since you have a “TBD” on Wednesday following a Tuesday evening event, would you like me to suggest a “Low Impact/Active Recovery” session for that Wednesday to keep you loose without overtaxing you?

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