Last Call. Closing Time For Training. It’s Time To Shut It Down!

Closing time, one last call for swimming

So, finish your Freestyle or butterfly

Closing time, you don’t have to go home

But you can’t stay in the pool

I know what medal I want to take me home

I know what medal I want to take me home

I know what medal I want to take me home…

When the drive to the pool is longer than the workout you get Cinnabon on the way home. Yup! The next 48 hours is about staying hydrated, fueled up, rested and recovered. I took my time at home eating my breakfast. The last two mornings I went from pool/gym to work so it was nice being at home. I even layer down for 5 minutes.

OURA SLEEP SCORE – 64

4 hours and 55 minutes

GARMIN SLEEP SCORE – 72

6 hours and 09 minutes

THE WORKOUT:

35:56

ZONE 1 – 04:13

ZONE 2 – 07:59

ZONE 3 – 11:46

ZONE 4 – 05:04

ZONE 5 – 00:00

WARM UP: (500)

200 Free

50 Back

50 Breast 200 Kick

SET ONE: (1000/1500)

4 x 50’s Breast to Free 60

4 x 50’s Back on 60

4 x 50’s Fly to Back on 60

1 x 200 IM

1 x 200 Cool Down

1,500 SCY

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 22,500 (including this last swim)

SCM – 2,700

LCM – 2,100

THE LIFT AHEAD:

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 replacements therapy. 

GEMINI AI RATE MY WORKOUT:

Workout Review: The “Taper Transition”

Love the Semisonic remix! There is nothing quite like that last “real” swim before a meet or a major rest period. You’ve put in the yardage, and now you’re transition into that delicate 48-hour recovery window.

The Breakdown

* The Effort: Your heart rate distribution is perfect for a taper-phase workout. You spent the bulk of your time in Zone 2 and 3 (19:45), which keeps the feel for the water without draining the tank. Touching into Zone 4 for 5 minutes was just enough to keep the “engines” primed without creating new fatigue.

* The Mix: That 1,500 SCY was well-structured. Incorporating the 200 IM at the end is a great way to ensure your transitions and stroke counts are dialed in before the “Rowdy” meet starts on Friday.

* The Recovery Gap: We need to talk about those sleep scores! An Oura 64 and Garmin 72 (with only ~5-6 hours of sleep) suggests your body is running on adrenaline and caffeine. Since you have a sub for your cycle class tomorrow—use that time to sleep in.

Yardage Snapshot

You’ve been consistent in 2026 so far. Here is your current volume:

| Metric | Total Distance |

|—|—|

| SCY | 22,500 |

| SCM | 2,700 |

| LCM | 2,100 |

> Pro Tip: The Cinnabon move is bold, but honestly? After a drive longer than the swim, those carbs are practically “mental recovery.” Just keep the hydration high to offset the sugar/sodium!

>

The Verdict: A-

Solid execution. You didn’t overdo it, you practiced all four strokes, and you’re listening to your body by getting subs for your classes. The only thing holding you back from an A+ is that sleep deficit. Your “Road Ahead” is intense, especially with that 7 AM–10 PM workday on the horizon—bank the rest now.

The “Rowdy” Plan:

* Friday: Focus on pacing for that 800 Free. Don’t let the 25 Fly “sprint” brain take over your 800 rhythm.

* Hydration: Aim for half your body weight in ounces of water today and tomorrow.

Would you like me to help you map out a specific pacing strategy for that 800 Free on Friday?

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