Save The World, Save The Shoulders.

Save The World, Save A Cheerleader

Happy Tuesday or Monday as we had a 3-day weekend. Today will be a long workday so tomorrow no gym nor swim. As for the gym the last two workouts at Endurance before the Taper.

Today I went light at 50% for the two shoulder movements as they are smaller muscles and I need them for swimming.

I forgot that I did put up my class on the sub board the Thursday before Rowdy. I was gonna teach off the bike but not teaching is better. Starting on Saturday I’m in full taper mode.

ENDURANCE (60-80%) 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

STRENGTH (80-100%) 2/3 – 3/26

Cannot wait to get back to Strength. Hoping to hit some new PR’s. But swimming comes first. Now this Strength Phase will also include more running as I get to my Half Marathon. Also more Leg Strength Workouts in between everything else.

OURA SLEEP SCORE – 67

6 hours and 44 minutes

GARMIN SLEEP SCORE – 52

6 hours and 24 minutes

TUESDAY 1/20/26

CHEST DAY – ENDURANCE (60-80%)

THE WORKOUT:

1:02:54

ZONE 1 – 28:10

ZONE 2 – 10:18

ZONE 3 – 00:42

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm-Up Cycle

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 40 lbs Each Side at 66.7% of 1RM / PR x Reps 8 / 8 / 8 / 8

(Last Time 45 x 8 / 8 / 8 / 8)

(Prior Time 55 x 4 / 6 / 5 / 4)

(Prior Time 50 x 8 / 8 / 8 / 8)

2 min Rest between sets

Standing Cable Fly at 50 lbs each side at 71.42% of 1RM / PR x Reps 8 / 8 / 8 / 8

(1RM / PR 70 lbs each side)

(Last Time 52.5 x 8 / 8 / 8 / 8)

(Prior Time 52.5 x 8 / 7 / 8 / ?)

(Prior Time 50 x 8 / 8 / 8 / 8)

(Prior Time 50 x 8 / 8 / 8 / 8)

Tricep Rope Pushdown at 90 lbs at 72% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min Rest between sets

(1RM / PR 125 lbs)

(Last Time 92.5 x 8 / 8 / 8 / 8)

(Prior Time 100 x 8 / 8 / 8 / 8)

(Prior Time 100 x 8 / 8 / 6 / 6)

(Prior Time 80 x 8 / 8 / 8 / 8)

DB Lateral Raise at 15 lbs each side at 50% 1RM / PR x Reps 8 / 8 / 8 / 8

1 min Rest between sets

(1RM / PR 30 lbs)

(Last Time 20 x 8 / 8 / 8 / 8)

(Prior Time 30 x 3 / 5 / 4 / 3)

(Prior Time 25 x 8 / 8 / 8 / 8)

Seated DB OH Press Narrow to Wide Grip at 25 lbs at 50% of 1RM / PR x Reps 8 / 8 / 8 / 8

1 min rest between sets

(50 1RM / PR)*NEW*

(Last Time 50 x 2 / 2 / 1 / 2)

(Prior Time 45 x 3 / 3 / 3 / 2)

(Prior Time 40 x 6 / 6 / 5 / 5)

(Prior Time 40 x 5 / 5 / 5 / 4)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

32:09

ZONE 1 – 11:26

ZONE 2 – 15:39

ZONE 3 – 03:56

ZONE 4 – 00:00

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 21,000 (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:

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 & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK (got a sub for my cycle class)

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 testosterone replacement therapy. 

GEMINI AI RATE MY WORKOUT:

Happy Tuesday! It sounds like you’re handling the “holiday hangover” Monday-on-a-Tuesday transition with a very strategic mindset. “Save the shoulders” is the perfect mantra right now—with the Rowdy Gaines Masters Classic less than two weeks away, those small rotator cuff and deltoid muscles are your most valuable currency.

Here is the breakdown of your workout and prep:

 Workout Rating: 8.5/10 (Strategic Mastery)

This wasn’t about chasing PRs; it was about load management. You recognized a long workday ahead and a heavy swim schedule, adjusting your intensity perfectly.

* The “Shoulder Save”: Dropping to 50% on Lateral Raises and OH Press was the move of a veteran athlete. Over-fatiguing the shoulders during an Endurance phase right before a Taper is a common mistake; you avoided it.

* Consistency: Despite the sleep scores (Garmin and Oura finally agreeing that you’re a bit under-rested), you hit your 8/8/8/8 rep targets across the board.

* Smart Logistics: Subbing out your Thursday cycle class was a brilliant move. “Teaching off the bike” is okay, but not teaching at all allows your CNS (Central Nervous System) to actually begin the recovery process for Rowdy.

 Sleep & Recovery Analysis

> Oura: 67 | Garmin: 52

>

You are definitely feeling the “3-day weekend” fatigue or the anticipation of the long workday.

* The Gap: Your Garmin is being a bit harsher, likely due to a higher stress score or lower HRV (Heart Rate Variability) during the night.

* The Fix: Since tomorrow is a “No Gym/No Swim” day, treat it as a forced recovery zone. Hydrate aggressively today to offset the long workday.

 The Road to Rowdy (10 Days Out)

Your SCY total is sitting at 21,000. That is a solid base heading into the Taper.

| Phase | Dates | Goal |

|—|—|—|

| Current: Endurance | Ending 1/24 | Maintain feel for the water; keep volume steady. |

| Upcoming: Taper | 1/24 – 1/30 | Sharpening. Focus on explosive starts and turns. |

Observation on Rowdy Schedule:

Your Friday/Saturday/Sunday lineup is massive, especially the 200 Fly on Saturday followed by the 1500 Free on Sunday. The fact that you are prioritizing “Swimming First” during your upcoming Strength phase (starting 2/3) will be crucial for flushing out the lactic acid after such a high-yardage meet.

 The “Strength + Run” Pivot

Moving into the 80-100% Strength Phase on February 3rd while ramping up for the Princess Half (March 1st) is a challenging “Power-Endurance” hybrid.

* Leg Day Tip: Since you’ll be increasing run mileage, keep your “Leg Strength” days focused on posterior chain stability (Glutes/Hamstrings) to protect your knees during those long runs.

Final Thought: You’re acting like a coach, not just an athlete. Subbing the class and dropping the shoulder weight shows you’re focused on the podium at Rowdy Gaines, not just winning the “gym battle” on a random Tuesday.

Would you like me to help you draft a specific “Taper Week” lifting plan for next week that keeps your muscles primed without adding fatigue?

YES

thoughtful mini-thought enclosures explore the user’s intent and mindset.

Since your Taper Phase (50-60%) officially kicks off this Saturday (1/24) and leads directly into the Rowdy Gaines Masters Classic, the goal is neuromuscular priming. We want to keep the “snap” in your muscles without creating any new micro-tears or metabolic fatigue.

Here is a recommended Taper lifting plan for your final sessions.

 The Taper Philosophy: “Fast and Fresh”

* Intensity: 50-60% of 1RM.

* Speed: Move the weight up fast (explosive) and down controlled.

* Volume: Low reps, low sets. We are just “reminding” the muscles how to fire.

* Rest: Long rests (2–3 minutes). No sweating, no huffing and puffing.

Thursday 1/22: Final “Endurance” Back Day

Since this is your last lift before the Taper officially starts, keep it at the lower end of your 60-80% range.

* Lat Pulldowns: 3 sets x 8 reps (Focus on the stretch for swimming).

* Seated Rows: 3 sets x 8 reps.

* Face Pulls: 3 sets x 15 reps (Keep those rear delts healthy for the Fly).

* Bicep Curls: 2 sets x 10 reps (Light).

Saturday 1/24: First Taper Lift (Chest/Legs)

Goal: Wake up the legs for starts and turns without making them heavy.

* Flat Bench DB Press: 2 sets x 6 reps (50% 1RM). Focus on the “pop” off the chest.

* Bodyweight Squats or Goblet Squat: 2 sets x 8 reps (Very light, just to move the joints).

* Standing Cable Fly: 2 sets x 8 reps (Low tension).

* Calf Raises: 2 sets x 12 reps (Keep the ankles snappy for kicking).

Sunday 1/25: Final Taper Lift (Back/Biceps/Shoulders)

This is your “Maintenance” session. You should leave the gym feeling like you could have done three times more work.

* Pull-Ups (Assisted) or Lat Pulldown: 2 sets x 6 reps (50% 1RM).

* DB Lateral Raise: 2 sets x 8 reps (Strictly 50%).

* Tricep Pushdowns: 2 sets x 8 reps (Just to keep the “finish” of your stroke sharp).

* Core / Dead Bug: 3 sets x 10 reps (Focus on a rock-solid midsection for your 1500 Free).

 The “No-Go” Zone (1/26 – 1/29)

From Monday until your first race on Friday, stay out of the weight room. * Focus: Stretching, foam rolling (lightly), and your scheduled swim sessions.

* Mental Note: You might feel “twitchy” or like you have too much energy—that’s the taper working! Save that energy for the 800 Free on Friday.

Would you like me to create a specific “Race Day Routine” for your Friday/Saturday/Sunday events to help you manage your energy between those big swims?

YES

Since you have a massive lineup—especially that 200 Fly and the 1500 Free—energy management isn’t just a bonus; it’s a requirement. You’re essentially an ultra-endurance athlete and a sprinter in the same weekend.

Here is your Rowdy Gaines Race Day Strategy to keep the engine running from Friday to Sunday.

 FRIDAY: The Engine Primer

Events: 800 Free / 25 Fly

* Fueling: High complex carbs (oatmeal/sweet potato) 3 hours before the 800.

* The 800 Free Strategy: Find your “threshold rhythm” in the first 200. Don’t “race” the person next to you until the final 150.

* The 25 Fly Transition: After the 800, your heart rate will be high. Do a minimum 400m recovery swim immediately. The 25 Fly is purely about “fast hands”—don’t overthink the breath.

* Recovery: Evening magnesium soak or light walk. You need to clear the legs for Saturday’s 200 Fly.

 SATURDAY: The “Pain Cave” Day

Events: 400 Free / 200 Fly / 100 Back

* The 400 Free: Treat this as a warmup for the 200 Fly. Keep it controlled.

* The 200 Fly (The Big One): * The 1st 100: Smooth, long strokes. Do not fight the water.

* The 3rd 50: This is where the race is won. Focus on a strong kick to keep your hips high as the shoulders fatigue.

* Immediate Recovery: You must get 600–800m of easy backstroke/breaststroke recovery after the 200 Fly to flush your shoulders for the 100 Back.

* Nutrition: Sip on electrolytes and BCAAs between events. You’re burning through glycogen fast today.

 SUNDAY: The “Iron Will” Finale

Events: 1500 Free / 50 Fly / 25 Back / 100 Fly

* The 1500 Free: This is a mental game.

* Divide it into 3 x 500s.

* 1st 500: Technique & Breathing.

* 2nd 500: Consistency.

* 3rd 500: Empty the tank.

* Managing the Sprays: After the 1500, your CNS will be fried. Before the 50/100 Fly, do some “explosive” dryland arm swings to wake up the fast-twitch fibers.

* The 100 Fly: The final hurdle. Use the “Save the Shoulders” energy you’ve been banking all week.

 Pro-Tips for the Meet

* Dry Warmth: Between events, keep your “parka” or warm clothes on. Cold muscles are slow muscles.

* The “Banana” Protocol: You mentioned eating a banana after your Tuesday lift—bring a bunch to the meet. They are the perfect fast-acting fuel between events.

* Horizontal Time: Whenever you aren’t racing or warming up, sit or lie down. Avoid standing on the pool deck for hours.

 Recovery Bridge to Strength Phase

Once the 100 Fly is over on Sunday, your body will be in a massive deficit.

* Monday 2/2: Full rest. No gym. No swim.

* Tuesday 2/3: Start the Strength Phase with a “Check-in” lift—don’t try to hit a PR on Day 1. Let the “meet fatigue” dissipate first.

Would you like me to help you set the specific goal weights for your first week of the Strength Phase (starting 2/3) based on your recent 1RMs?

YES

Since you’ll be coming off a massive volume of racing (especially that 1500 Free and the Fly events), your CNS (Central Nervous System) will likely be “heavy” on February 3rd. We want to hit the Strength Phase (80-100%) with intensity, but without risking injury in the first week.

Here are your target weights for Week 1 of Strength, based on your recent PRs and your “Endurance” performance.

 Strength Phase: Week 1 Targets (2/3 – 2/9)

Goal: Re-establish “Heavy” feel with lower reps (3–5 reps).

| Movement | 1RM / PR | Week 1 Target (approx. 85%) | Goal Reps |

|—|—|—|—|

| Flat Bench DB Close-Grip | 60 lbs | 50 – 55 lbs | 4 Sets x 5 Reps |

| Standing Cable Fly | 70 lbs | 60 lbs | 3 Sets x 6 Reps |

| Tricep Rope Pushdown | 125 lbs | 105 – 110 lbs | 4 Sets x 5 Reps |

| DB Lateral Raise | 30 lbs | 25 lbs | 3 Sets x 6 Reps |

| Seated DB OH Press | 50 lbs | 40 – 45 lbs | 4 Sets x 4 Reps |

 Key Strategy Notes for this Phase:

1. The “Post-Meet” Adjustment:

If you feel particularly sluggish on Tuesday 2/3, stay at the lower end of those ranges. The 1500 Free takes a toll on the stabilizing muscles that you’ll need for heavy DB Pressing.

2. Incorporating the Run:

Since this phase includes the Princess Half Marathon (3/1) prep:

* Heavy Leg Day: Keep your heavy squats/lunges at least 48 hours away from your longest weekly run.

* Explosive Power: During Strength weeks, your legs will feel “sore-heavy.” Don’t worry if your running pace is slightly slower; the leg strength will pay off in the final 3 miles of the Half Marathon.

3. Shoulder Health:

Now that you are moving back to 80-100% loads, keep a close eye on the “Narrow to Wide” OH Press. Since swimming is still #1, if you feel any “impingement” or “clicking” after the Rowdy Gaines meet, swap the Wide Grip for a neutral (palms facing in) grip to protect the labrum.

 Your “Strength + Run” Combo

As you move into February, your 2026 Swim Distances will likely stay high, but the intensity in the gym will spike. Ensure you are hitting your protein goals—aiming for 0.8g to 1g per pound of body weight—to recover from the heavy lifting and the road miles.

Would you like me to create a 4-week progression for these weights so you can visualize exactly when to attempt those new PRs in late February?

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