RECOVERY DAY-ISH

OURA SLEEP SCORE – 78

6 hours and 57 minutes

No Gym. No Swim. No Peloton. Yes Work.

Today is Thursday but for me it’s my Friday! I’m off tomorrow so I can sleep in and pack for the weekend. I didn’t sleep in that much this morning as I wanted to stay somewhat on my normal sleep pattern. Oura does have me in a 3 hour sleep debt. I probably won’t get all of that back but hopefully some more tonight.

Tomorrow kicks off one of 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

Warmup on Friday is 2pm so I can sleep in and take my morning slow. I did sandbag my time so I’m in Heat One. That’ll be 3pm then nothing to 25 Fly at 7:22pm. Ugh.

Saturday warmup is at 8am and first event is the 400 Free which once again I sandbagged so swim at 9am. Swim the 200 Fly at about 12:45pm. The 100 Back at 5:21pm

Sunday is the 1500 which starts at 8am. Then 50 Fly at 10:45am, 25 Back 1:30pm and 100 Fly at 3:50pm

I’ll do some relays to break up the down time.

After this weekend I will be adding in runs. Tues/Thu 15-20 mins so I’ll be cutting my lift sessions. Sat/Sun will have to have one longer run. I’ll probably use the Peloton App and run on the tread. I was debating on taking the OTF TREAD 60 class on Saturday but so I want to spend money to run?

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 22,500 (including this last swim)

SCM – 2,700

LCM – 2,100

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:

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:

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:

Happy “Friday!” You’ve set yourself up beautifully for a massive weekend at the Rowdy Gaines Classic. Taking today as a “Recovery-ish” day is the smartest move you could make, especially with that 3-hour sleep debt looming. Your Oura score of 78 isn’t “red alert” territory, but it’s definitely a yellow light—listen to it.

Here is the breakdown of your high-intensity weekend and the transition into your new run-heavy block.

 The Rowdy Gaines Gauntlet

You’ve got a “Distance & Fly” heavy weekend. Sandbagging your seeds was a veteran move—it gives you a “controlled” first heat to find your stroke without the pressure of a center-lane dogfight immediately.

* Friday Strategy: The gap between the 800 Free (3:00 PM) and 25 Fly (7:22 PM) is brutal. Stay warm. Don’t just sit in the stands for 4 hours; your muscles will turn to lead. Do a secondary “mini-warmup” 30 minutes before that 25 Fly to wake up your CNS (Central Nervous System).

* Saturday/Sunday: This is where the grit happens. Back-to-back 400 and 200 Fly is no joke. Since you’re adding relays, prioritize active recovery (flushing the legs) between events.

* The 1500 Sunday: Starting the final day with the mile is a mental test. Focus on a steady pace—don’t “race” the first 500. Save the legs for the Fly/Back double later in the afternoon.

 The “Run-In” Transition

You’re shifting gears toward the runDisney Princess Half (March 1st).

* The OTF Question: Should you spend the money for a Tread 60? My take: No. You already pay for the Peloton app and have access to a tread. Unless you specifically need the “group energy” to keep from hopping off the belt, save that cash for post-race celebration or extra gear.

* The Pivot: Cutting lift time for 15-20 min runs on Tues/Thu is the right call for maintenance. It keeps the “engine” used to the impact of running without burning you out for your “Teach” days.

 Recovery & Schedule Rating: 9/10

This is a very mature training plan. You aren’t over-reaching today, and you’re accounting for the massive caloric and physical drain of a 3-day swim meet.

> Note on Sleep Debt: 3 hours of debt won’t break your performance if you nail tonight and tomorrow morning. The 800 Free is an aerobic grind; if you feel “flat” on Friday, it’s likely the debt talking. Hydrate aggressively tonight.

>

 Looking Ahead: The “Lift” Week

Your Monday “Recovery” day after that 1500 Free and 100 Fly is non-negotiable. You will be physically and emotionally drained. Keep that Monday as a true rest day or very light mobility work only.

Would you like me to help you calculate your goal split times for the 800 or 400 Free based on your recent training distances?

YES

Since you’ve been putting in the work with over 22,000 yards this month, your aerobic base is solid. Given that you “sandbagged” your entry times to be in Heat 1, these splits are designed to help you execute a negative split or even-paced race—which is the most efficient way to swim distance without “blowing up” halfway through.

Here are your target pace brackets for the 800 SCM and 400 SCM (assuming the Rowdy Gaines meet is Short Course Meters):

 800 Free: The “Steady State” Grind

Since you have the 25 Fly later, we want to finish strong but not leave yourself unable to move for 4 hours.

| Goal Time | Target Pace (per 100m) | Strategy |

|—|—|—|

| 11:30 | 1:26 | Consistent “cruise” pace. |

| 12:00 | 1:30 | Very manageable; focus on long strokes. |

| 12:40 | 1:35 | Conservative; great for a Heat 1 “sandbag” win. |

* The Plan: Swim the first 200m at “smooth” effort. From 200m to 600m, focus on your 2-beat or 4-beat kick to keep your hips high. The last 200m is where you “build” the kick to 6-beat and finish.

 400 Free: The “Sweet Spot”

This is on Saturday morning after you’ve already got Friday’s yardage in your arms.

| Goal Time | Target Pace (per 100m) | Strategy |

|—|—|—|

| 5:30 | 1:22 | Aggressive; requires a strong finish. |

| 5:45 | 1:26 | Balanced; mirrors a solid 800 pace. |

| 6:00 | 1:30 | Controlled; saves energy for the 200 Fly later. |

* The Plan: Since the 200 Fly is later that day, do not “all-out” sprint the first 100m. Hold a steady pace for the first 300m, and only “race” the final 100m.

 Pro-Tip for the “Sandbagger”

Since you are in Heat 1, you might find yourself leading the pack by a significant margin.

* Don’t “swim down” to the heat: It is very easy to slow your tempo if no one is pushing you.

* Race the Clock: Pick a color on the pace clock and “chase” it, or use your watch if your meet allows it in warm-ups to lock in that 1:28–1:30 rhythm.

Would you like me to create a “Race Day Nutrition & Hydration” plan to help you manage that 4-hour gap on Friday?

YES

That 4-hour gap on Friday is the “Danger Zone.” If you eat too much after the 800, you’ll feel heavy for the Fly; if you don’t eat enough, your blood sugar will crash by 7:00 PM.

Since you’re in The Villages (likely competing at the Rosen Aquatic Center or nearby in Orlando for Rowdy), you need a plan that handles the Florida humidity and the long wait.

 Friday: The “Long Gap” Strategy

800 Free (3:00 PM) → 25 Fly (7:22 PM)

Phase 1: Immediate Post-800 (3:20 PM – 3:45 PM)

Your glycogen stores will be depleted. You need to “refill the tank” without bloating.

* The “Liquid First” Rule: Drink 16oz of an electrolyte drink (Gatorade/Liquid IV) immediately.

* Simple Carbs: A banana, a handful of pretzels, or a Fig Newton.

* Pro Tip: Do a 200m very easy recovery swim to flush the lactic acid before you get out of the pool.

Phase 2: The “Bridge” Snack (4:30 PM)

* The Food: Half a turkey sandwich (no heavy mayo/mustard) or a sleeve of Graham crackers with a tiny bit of peanut butter.

* Why: You need a small amount of protein to keep you from getting “hangry” by 6:00 PM, but keep the fats low so it digests quickly.

Phase 3: The Pre-Fly Spark (6:45 PM)

* The Food: 4-5 gummy bears or a few sips of a caffeinated sports drink.

* The Goal: A 25 Fly is pure explosive power. You want a quick hit of glucose in the bloodstream to wake up your fast-twitch muscles.

 Saturday & Sunday: The “Quick Turn” Strategy

Saturday has a 3-hour gap, but Sunday is a rapid-fire schedule.

* Saturday (400 Free to 200 Fly): You’ll have about 3 hours. Stick to the “Bridge Snack” (Graham crackers/fruit). The 200 Fly is arguably the hardest event in swimming—avoid dairy or heavy fiber at all costs on Saturday morning.

* Sunday (The 1500 Grind): You will burn a massive amount of calories during the 1500. You must nibble on dry carbs (bagel/crackers) throughout the morning to avoid hitting a wall before that final 100 Fly at 3:50 PM.

 Hydration Math

Since you’re losing fluids in a humid pool deck environment:

* Goal: 20-24 oz of water/electrolytes for every hour you are at the meet.

* The “Pee” Test: If you aren’t hitting the restroom every 2 hours, you are getting dehydrated.

 The “Meet Bag” Checklist:

* [ ] Electrolyte Powder: (Liquid IV, LMNT, or Nuun).

* [ ] Quick Carbs: Bananas, Honey Stinger waffles, or pretzels.

* [ ] The “Comfort” Item: A thermos of lukewarm tea or water (sometimes ice-cold water can cramp your stomach during a long wait).

* [ ] Extra Suit/Towels: Staying dry between events keeps your body temp regulated so you don’t waste energy staying warm.

Would you like me to help you adjust your “Taper” lifting weights for next week so you don’t carry any fatigue into your run training?

——————————