Another early work day but not before my Last Taper De-Load Strength Training day and teaching Indoor Cycling.

It’ll be STRENGTH again soon enough. But for now it’s a De-Load before this BIG weekend.

Yesterday I went right to work after swim so I was at work before 7am and left about 5:15pm. It was a busy day one of those days I didn’t get much admin paperwork done. Today I’m going in for 7:30am but I have to do my paperwork as it’s almost the end of the month.

It’s just three full days to one of the and my Biggest Swim events of the year:

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 PLAN (via Gemini AI):

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

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

| 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.

TAPER (50-60%) 1/24 – 1/30

OURA SLEEP SCORE – 72

6 hours and 39 minutes

GARMIN SLEEP SCORE – 58

6 hours and 40 minutes

TUESDAY 1/27/26

CHEST DAY – TAPER (50-60%) 1/24 – 1/30

THE WORKOUT:

43:04

ZONE 1 – 18:45

ZONE 2 – 10:36

ZONE 3 – 02:41

ZONE 4 – 00:00

ZONE 5 – 00:00

10 minutes Easy Warm-Up Cycle

KB GOBLET SQUAT

8 kg x 2 sets at 8 Reps

BW CALF RAISES

2 sets at 12 reps

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 20 lbs Each Side at 33.33% of 1RM / PR x Reps 8 / 8 / 8

(Last Tapsr 25 x 8 / 8 / 8)

(Last Time 40 x 8 / 8 / 8 / 8)

(Prior Time 45 x 8 / 8 / 8 / 8)

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

1 min Rest between sets

BW Explosive Push-Ups 2 x 8

Standing Cable Fly at 30 lbs each side at 42.85% of 1RM / PR x Reps 8 / 8 /

(1RM / PR 70 lbs each side)

(Last Taper 35 x 8 / 8 / 8)

(Last Time 50 x 8 / 8 / 8 / 8)

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

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

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

Tricep Rope Pushdown at 60 lbs at 48% of 1RM / PR x Reps 8 / 8 / 8

1 min Rest between sets

(1RM / PR 125 lbs)

(Last Taper 65 x 8 / 8 / 8)

(Last Time 90 x 8 / 8 / 8 / 8)

(Prior Time 92.5 x 8 / 8 / 8 / 8)

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

Face Pulls at 30 lbs x 8 / 8 / 8

(Last Time 50 x 10 / 10 / 8 / 8)

And that is all he lifted…

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

31:14

ZONE 1 – 06:15

ZONE 2 – 10:45

ZONE 3 – 10:32

ZONE 4 – 02:29

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 21,000

SCM – 2,700

LCM – 2,100 (including this last swim)

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

TV SENIOR GAMES – April 18 & 19 2026

Senior Games season is almost upon us! We’re just over 3 weeks away from registration, which will begin February 17th

THE LIFT AHEAD:Mmqq

WED – SWIM w/ Team

THU – NONE (got a sub for my cycle class) / RECOVERY

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

THU – BACK + TREAD & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – TBD – Work 7am to 10pm

SUN – NONE

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 Sleep Score (72/58) is telling the story of a high-achieving week! You are managing a heavy workload (7 am–5 pm shifts) alongside a peak event countdown.

The “Rowdy Gaines Masters Classic” is just 72 hours away. Your discipline in sticking to the de-load, despite your natural drive to push harder, is what will make the difference between “heavy legs” and “snappy water” this weekend.

Gemini Workout Rating: A- (Taper Specialist)

You executed the de-load perfectly. The goal today wasn’t to build strength; it was to prime the nervous system and flush the tissues.

The Highlights:

* Precision De-loading: You kept your intensities between 33% and 48% of 1RM. This is the “Goldilocks Zone” for a taper—heavy enough to keep the muscles awake, but light enough that you aren’t digging a recovery hole.

* The “Opener” Focus: Face Pulls and Cable Flies were the right move. Opening up the chest and activating the posterior deltoids is vital for that 800 Free on Friday, ensuring your stroke doesn’t shorten as you fatigue.

* Cycle Management: You stayed mostly in Zones 1-3 during your teaching session. Keeping your HR out of Zone 4/5 while on the bike is critical to saving those glycogen stores for the pool.

The “Rowdy Gaines” Strategy: 3 Days Out

With the 800 Free and 25 Fly on Friday, your body is currently in a state of “supercompensation.”

| Day | Focus | Advice |

|—|—|—|

| WED | Swim w/ Team | Keep it “technical.” Focus on turns, streamlines, and 15m bursts of speed. Do not grind out yardage. |

| THU | Full Recovery | Crucial: You subbed your class—great decision. Use this time for admin work, but try to stay off your feet as much as possible. |

| FRI | Race Day 1 | The 800 is a mental game. Use that “opening” from today’s chest flies to keep your lungs expanded. |

Observations & Adjustments

* The Sleep Gap: Your Garmin score (58) suggests your “Body Battery” or recovery isn’t quite matching your Oura score. With the end-of-month paperwork today, try to “micro-nap” or practice 10 minutes of box breathing at your desk to lower cortisol levels.

* The 25 Fly Spike: Friday has a unique pairing—the 800 Free (Endurance) and the 25 Fly (Pure Power). That 25 Fly will feel like a sprint after the 800. Keep those Explosive Push-ups from today in your mind; that’s the “snap” you’ll need for those 25 meters.

Your Next Step

You have a massive weekend ahead with distances ranging from 25m to 1500m. Would you like me to help you draft a “Race Day Nutrition & Recovery” plan for the Fri-Sun gauntlet to ensure you don’t bonk before Sunday’s 1500?

YES

Since you have a massive range of events—from the 25 Fly (pure anaerobic power) to the 1500 Free (pure aerobic endurance)—your nutrition needs to pivot daily.

The goal is to keep your glycogen stores topped off without feeling “heavy” or dealing with GI distress during those long sets.

The Rowdy Gaines Fueling Strategy

| Day | Primary Focus | Nutrition Strategy | Recovery Key |

|—|—|—|—|

| FRI | The 800 & 25 Fly | Slow & Fast: Complex carbs (oatmeal/sweet potato) 3 hours before the 800. Simple sugars (honey/gel) 15 mins before the 25 Fly. | Immediate Refuel: 4:1 Carb-to-Protein drink right after the 800 to prep for Saturday. |

| SAT | The 200 Fly Peak | Nitrates & Electrolytes: Beets or a nitrate supplement for oxygen efficiency in that 200 Fly. Sip electrolytes between the 400 and 200. | Leg Elevation: 15 mins of legs-up-the-wall tonight to flush the legs for the 1500. |

| SUN | The 1500 Grind | Steady State: High-glycemic liquid carbs during the meet. You need fuel that won’t sit in your stomach while you’re horizontal for 1500m. | Anti-Inflammatory: Focus on Omega-3s and magnesium tonight to kickstart muscle repair. |

3 Pillars for the Weekend

1. The “Golden Window” (Post-Race)

Because you are racing multiple days, your “tomorrow” starts the second you touch the wall today.

* Within 30 mins: 20–30g of protein and 60g of carbs. A banana and a protein shake are your best friends here.

* The “Rowdy” Shake: Consider adding a pinch of sea salt to your recovery drink to replace what you lose in the humid pool deck environment.

2. Managing the 1500m Sunday

The 1500 is as much a caloric challenge as a physical one.

* Saturday Night: This is your “Pasta Night.” Not a massive feast (to avoid bloating), but a solid portion of easily digestible starches.

* Sunday Morning: Eat a breakfast you’ve tested before. No new fibers or fats that slow down digestion.

3. Hydration vs. Saturation

Don’t just drink plain water; you’ll flush out your minerals.

* Use an electrolyte mix with at least 500mg of Sodium and some Potassium/Magnesium. This prevents the “heavy limb” feeling during the 200 Fly and 100 Back on Saturday.

Pro-Tip: The “25 Fly” Power Hack

For that 25 Fly on Friday, you want your nervous system “twitchy.” A small amount of caffeine (if you use it) about 30–45 minutes before that specific race can help with the explosive power needed for a 25-meter sprint.

Would you like me to create a specific “Meet Bag Checklist” of snacks and essentials so you don’t have to think about it while doing your end-of-month paperwork?

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