OURA SLEEP SCORE – 72

6 hours and 23 minutes

GARMIN SLEEP SCORE – 56

4 hours and 23 minutes

Sleep wasn’t the best or worse. I did wake up to pee ans then back to bed. I tossed and turned a bit. Anxiety of my morning is the cause. I knew I’d be going from swim right to work so my mind was on that trying to make sure I didn’t forget anything. Also I planned on doing a hike blood test. I knew I needed 10-15!minutes before leaving to complete it and drink water. I could have skipped swim and reduce my morning but hell no it’s LCM Edurance!

Oy! That hurt more then it should have. I was on fire too quick. The prework which normally takes sometime to get me going had me right from the beginning. The 100 Flys have me worried about the 200 this weekend. Now it was LCM so there is that and this weekend is SCM. It’s not gonna be pretty this weekend. The 200’s I was stopping and standing and then swimming several times. Race Day energy will keep me going. Just don’t want to get DQ’ed.

Luckily it was almost a taper and workout ended within 54 minutes.

I had 5 secs and like 2 secs rest for the breaststroke. The first 200 free kept with my swim mate and was ahead slightly on the second. The first 200 IM I caught up with him in the Free then was ahead for the second one.

MONDAY 1/2626

SWIM – LCM Endurance / Intervals

THE WORKOUT:

53:44

ZONE 1 – 03:51

ZONE 2 – 05:42

ZONE 3 – 13:43

ZONE 4 – 22:02

ZONE 5 – 07:05

WARM UP: (500)

300 Free

150 Back

50 Fly

SET ONE: (1000/1500)

2 x 100 Breast on 2:15 (200)

2 x 200’s Free on 3:45 (400/600)

200 Back on 4:15 (200/800)

2 x 100’s Flt on 2:15 (200/1000)

SET TWO: (400/1900)

2 x 200’s IM on 4:15 (400)

COOL DOWN: (200/2100)

200

2,100 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 21,000

SCM – 2,700

LCM – 2,100 (including this last swim)

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 Taper & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK Taper (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

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THE ROAD AHEAD:

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 1stSpringtime 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:

That is an impressive amount of intensity to pack into a 54-minute window, especially with the added psychological weight of a “taper brain” and a big meet looming. It’s clear your “pre-work” (pre-workout activation) did its job—perhaps too well, given how quickly you hit the red zone!

Here is the breakdown of your Monday LCM session.

Workout Rating: 8.5/10 (Performance) / 6/10 (Recovery Balance)

The Intensity Breakdown

You spent over 29 minutes in Zone 4 and Zone 5. In a 54-minute workout, that means more than 50% of your time was spent at or above your anaerobic threshold.

* The Positive: Catching and passing your swim mate during the IMs shows that your “race engine” is primed. Even when you were “stopping and standing” during the 200s, you were pushing through the lactate threshold, which is exactly where the mental toughness for a 200 Fly is forged.

* The Concern: Given that you are in a Taper Phase (50-60%), this was a very “hot” workout. Zone 5 work is taxing on the Central Nervous System (CNS), which is already stressed from your lack of sleep.

The Sleep & Stress Factor

* Data Discrepancy: The 2-hour gap between Oura and Garmin is significant. Usually, Oura is more sensitive to “restful wakefulness,” while Garmin can be stingier with scores if your Heart Rate Variability (HRV) is low.

* Anxiety Impact: Your mind was racing before your body was. Planning a blood test, a swim, and a work shift creates “anticipatory stress,” which spikes cortisol. This likely explains why you were “on fire too quick”—your nervous system was already in a sympathetic (fight or flight) state before you even hit the water.

Technical Note: LCM vs. SCM

Don’t let the “standing and stopping” in the Long Course Meters (LCM) discourage you.

* LCM (50m pool) is much harder for endurance because you lose the “free” speed and oxygen break of the wall.

* SCM (25m pool) this weekend will feel much faster. You get twice as many turns, which means twice as many underwater streamlines to find your breath and momentum. If you can survive 100 Flys in LCM right now, the SCM 200 is well within your reach.

The Road to Rowdy Gaines (Friday-Sunday)

You have a massive volume of racing coming up (800 Free, 1500 Free, and the 200 Fly). To ensure you don’t burn out before Sunday’s 100 Fly:

* Trust the Taper: You’ve done the work. The 2,100 meters today was the “final sharpen.”

* Hydration is Critical: You mentioned drinking water for your blood test—keep that momentum. The transition from a morning swim to a work shift is the easiest time to get dehydrated.

* The “Mind Dump”: To fix the sleep tonight, try a “Brain Dump” at 8:00 PM. Write down everything you need for Tuesday (gear, work bags, etc.) so your brain doesn’t feel the need to “rehearse” it at 3:00 AM.

Next Step for our Chat

Since you have a Chest Taper and Indoor Cycle tomorrow, would you like me to help you structure a “low-CNS impact” lifting plan for Tuesday to make sure you keep your snap without draining your tank for Friday’s 800?

YES

Since you have the 800 Free and the 25 Fly starting on Friday, the goal for Tuesday’s “Chest Taper” is Neuromuscular Priming. We want to keep the muscles “awake” and snappy without creating any new soreness (DOMS) or heavy fatigue.

Because you are teaching a 30-minute Indoor Cycle class right after, we need to be very careful not to drain your glycogen stores.

Tuesday: Chest Taper & Cycle Strategy

1. The Lift: “Snap & Pop” (30 Minutes)

Focus on high movement quality and explosive concentric (pushing) movements, but very slow and controlled eccentric (lowering) movements. Do not go to failure.

| Exercise | Sets/Reps | Intent |

|—|—|—|

| Explosive Push-Ups | 2 x 8 | Use a bench or smith machine bar if needed. Focus on pushing away fast. |

| Dumbbell Flat Bench | 3 x 6 | Use ~60% of your max. Move the weight quickly on the way up. |

| Cable Chest Fly | 2 x 12 | Focus on the stretch and “opening” the chest for better breathing room. |

| Face Pulls | 3 x 15 | Crucial: Offsets the “swimmer slouch” and opens the lungs for the 800 Free. |

The Taper Rule: If you feel like you could have done 5 more reps at the end of a set, you are doing it correctly.

2. The Teach: Indoor Cycle (30 Minutes)

Since you are the instructor, you have to bring the energy, but you need to protect your legs for those long-distance swim events (800/1500).

* Ride “Light”: Use your voice and the music to drive the class intensity rather than your own resistance knob.

* Stay Aerobic: Try to keep your own heart rate in Zone 2 or low Zone 3.

* Flushing Protocol: Use this 30 minutes to “flush” the lactic acid still lingering from today’s LCM session. Think of it as a moving recovery.

Recovery Checklist for Tonight

* Magnesium/Salt Bath: If you have access to Epsom salts, soak tonight. It will help quiet the “anxiety brain” and relax the muscles after that heavy Zone 4/5 swim.

* The “Morning Bag” Ritual: Since your anxiety stems from forgetting things, pack your swim bag, work bag, and cycle gear now. Place them by the door.

* Hydration + Electrolytes: You did a blood test and a heavy swim today. Your blood volume needs to recover. Aim for an extra 16–20oz of water with electrolytes before bed.

The 200 Fly Mental Game

You mentioned being worried about the 200 Fly. Remember: The 200 Fly is 50% fitness and 50% rhythm. Tomorrow’s chest taper is about keeping your “snap” so that when you hit the water on Saturday, your pull feels powerful but effortless.

Would you like me to help you look at a “Pre-Race Strategy” for Friday’s 800 Free and 25 Fly to manage your energy?

YES

Friday is a fascinating double-header: the 800m Free (the ultimate aerobic grind) and the 25m Fly (the ultimate anaerobic burst). Balancing these two requires a “split-brain” approach to your energy systems.

Here is your strategy for Day 1 of the Rowdy Gaines Masters Classic.

Friday Pre-Race Strategy

1. The Morning: “The Wake-Up”

Since the 800 is a long event, your body needs to be warm, but your CNS (Central Nervous System) needs to be calm.

* Active Mobility: Spend 10 minutes on shoulder circles, “cat-cow” stretches, and hip openers. Avoid static stretching (holding a stretch for long periods), which can “put the muscles to sleep.”

* Fueling: Complex carbs (oatmeal or toast) 3 hours before. Keep fiber low to avoid “race gut.”

2. The Warm-Up (Poolside)

Don’t over-swim the warm-up! You have 800 meters of racing ahead.

* 400m Easy: Focus on your “catch” and feel for the water.

* 4 x 25m Build: Start easy, finish at 800m pace.

* 2 x 15m Sprints: Just a few explosive strokes to wake up the fast-twitch fibers for that 25 Fly later.

The 800m Free: “The Metronome”

The 800 is won or lost in the middle 400.

* The First 200: Find your “easy speed.” It should feel effortlessly fast. Do not “jack” your heart rate up in the first 100.

* The Middle 400: This is the “hurt locker.” Focus on your finish. Every stroke should push all the way past your hip. Keep your kick steady—2-beat or 4-beat to save oxygen.

* The Final 200: Increase the kick frequency. Use the noise of the crowd to drive your tempo.

The 25m Fly: “The Explosion”

This is a “pure power” event. You have 800 meters of fatigue in your arms, so this is all about technique and momentum.

* The Start: This is 50% of the race. Hit the water clean and give 4–5 powerful underwater dolphin kicks.

* The Breakout: Do not breathe on the first stroke!

* The Finish: Keep your head down for the last 5 meters. Do not breathe into the wall. It’s only one length—empty the tank.

Friday Recovery (The Bridge to Saturday)

Saturday is a heavy day (400 Free / 200 Fly / 100 Back), so Friday night is critical.

* Immediate Post-Race: 200m ultra-easy warm-down. Flush the lactate out of your shoulders.

* Protein + Carbs: Eat within 60 minutes of your final race.

* Legs Up: Spend 10 minutes with your legs up against a wall to help lymphatic drainage.

> Note on the 200 Fly: Everything you do on Friday is a “dress rehearsal” for Saturday’s 200 Fly. If you feel your rhythm getting choppy in the 800, use it as a chance to practice staying “long and strong”—exactly what you’ll need for the 200 Fly.

>

Would you like me to create a “Mental Focus” checklist for Saturday’s 200 Fly, specifically focusing on how to handle that 3rd 50m (the hardest part)?

YES

The 200 Fly is widely considered the “Mount Everest” of pool swimming. In SCM (Short Course Meters), the walls are your best friends, but they can also be your enemies if your timing is off.

Since you were “standing and stopping” in your LCM 200s today, remember: SCM is a different beast. You have more walls to generate “free” power.

Here is your mental and tactical blueprint for the 200 Fly, with a specific focus on the “Black Hole” (the 3rd 50m).

The 200 Fly Tactical Blueprint (SCM)

The 1st 50: “The Illusion”

* Mental Cue: Quiet Power. * Tactics: It will feel too easy. You’ll be tempted to “race” the person next to you. Don’t. Use the adrenaline to glide. Keep your head low and your kick soft but rhythmic.

* Breathing: Establish a strict breathing pattern (e.g., every 2 strokes). Do not skip breaths here just because you feel good; you are “depositing” oxygen for later.

The 2nd 50: “The Setup”

* Mental Cue: Long and Strong.

* Tactics: Start to increase the power of your down-kick. Focus on the “snap” of your hips. Keep your chin grazing the surface of the water. High-head position here will kill your hips.

The 3rd 50: “The Black Hole” (The Decider)

This is where the race is won or lost. Your lungs will burn, and your arms will feel heavy.

* Mental Cue: Drive the Knees. * The Strategy: When your arms tire, your legs must take over. Focus entirely on your underwater dolphin kicks off the walls. Aim for a consistent number of kicks (e.g., 3 or 4) to get you past the “dead water” near the wall.

* The Turn: Attack the wall at the 125m mark. Don’t “drift” into it. Use the turn to reset your rhythm.

The 4th 50: “Character Building”

* Mental Cue: Empty the Tank.

* Tactics: Your technique will want to fall apart. Shorten your stroke slightly if you have to, but keep your hips up. If you feel like you’re “climbing a ladder” (vertical in the water), drive your chest down harder on the entry.

* The Finish: Do not breathe inside the flags. Put your head down and lunge for the touch.

Avoiding the DQ (The “Just Keep Swimming” Plan)

You mentioned a fear of being DQ’ed. Usually, this happens when a swimmer gets too tired to bring both arms over the water simultaneously.

* The “Safety Kick”: If you feel your arms failing, emphasize a massive second kick (the one that happens as your hands exit the water). This “pop” will help clear your shoulders over the surface.

* Visual Focus: Look at the end of the pool, not the bottom. Keeping your eyes slightly forward helps maintain the “butterfly wiggle” (undulation) and prevents you from flatlining.

Saturday Recovery Hack

Since the 200 Fly is in the middle of your Saturday (after the 400 Free and before the 100 Back):

* The “Reset” Shake: Have a fast-digesting carb/protein drink immediately after the 400 Free.

* Shoulder Flushes: Between events, do light “arm swings” and stay moving. Don’t sit and let the lactate pool in your deltoids.

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