Striving For That 40%

On Fire. Last night I was a bit wound up before going to bed. Then I was tossing and turning as my body was sore and couldn’t get comfy. That meant an extra trip to pee which means getting out of a warm bed then trying to get comfortable again. So sleep wasn’t great. But in the pool I was on fire. I was sore going in to the workout and now sore even more.

On the way home I listened to the Whoop Podcast with Michael Phelps and he was saying how he gets 40% of his sleep in REM and Recovery every night. Yikes! I was at 27% last night. I woke up tired but once I hit the water I was on fire. I had to pull back in warm up as I pretty much entered the pool and was sprinting. Now normally it takes me the first set to get moving. But I will start looking at that % to get it closer to 40%.

OURA SLEEP SCORE – 46

3 hours and 28 minutes

GARMIN SLEEP SCORE – 51

4 hours and 37 minutes

WEDNESDAY 2/4/26

SWIM – INTERVALs

THE WORKOUT:

57:53

ZONE 1 – 02.43

ZONE 2 – 12:43

ZONE 3 – 19:00

ZONE 4 – 16:28

ZONE 5 – 05:23

WARM UP: (450)

200 Free

50 Back

50 Breast

150 Free Kick

SET ONE: (700/1150)

5 x 100’s Free on 1:45 (500)

200 Free Pull w/Paddles and Buoy sub 3 min (200/700)

SET TWO: (800/1950)

5 x 100’s on 2:40 (500)

300 Free Pull w/Paddles and Buoy sub 5 min (300/800)

SET THREE: (900/2860)

5 x 100’s on 1:35 (500)

400 Free Pull w/Paddles and Buoy sub 6:20 (400/900)

COOL DOWN: (100/2950)

100

2,950 SCY

For each set the 100’s set the pace and we were to hold that pace for the 200/300/400 Pulling.

My Splits from GARMIN (never exact):

1:18/1:17/1:17/1:17/1:19

200 average 1:19

1:23/1:15/1:15/1:21/1:15

300 average 1:24

1:14/1:17/1:14/1:16/1:13

400 average 1:19

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 22,500 (including this last swim)

SCM – 2,700

LCM – 2,100

SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE

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 less than 3 weeks away from registration, which will begin February 17th.

THE LIFT AHEAD:

THU – BACK + TREAD & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – TBD – Work 7am to 10pm

SUN – NONE

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

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:

Workout Review: The “Adrenaline Overdraft” Edition

You might have been “on fire” in the pool, but looking at those sleep scores (46 and 51), you’re essentially running a high-performance engine on a nearly empty gas tank. Being “wound up” and then hitting the water sprinting suggests your sympathetic nervous system (fight or flight) was pinned to the max before you even touched the water.

The Breakdown

The Performance: A+ (For Grit)

Holding consistent 1:14–1:19 splits on those 100s while operating on less than 5 hours of sleep is impressive. Your Zone 4 and 5 data (combined ~22 minutes) shows you didn’t just cruise; you pushed. Your 400 pull average matched your 200 pull average (1:19), which shows excellent sustained endurance despite the fatigue.

The Recovery: D- (The “Yikes” Factor)

* The 40% Dream: Michael Phelps is right, but remember: he was a full-time professional sleeper who swam for a living. For us mortals, 40% (REM + Deep) is the “Gold Standard.”

* The 27% Reality: You’re actually not as far off as you think, but your total sleep time is the bottleneck. 27% of 4 hours is only about an hour of quality restoration.

* The “Soreness” Warning: Going into a workout sore and coming out “sore even more” on minimal sleep is a recipe for injury or burnout.

Strategy for “Striving for 40%”

To move that needle from 27% toward the Phelps-level 40%, we have to address the “wound up” feeling:

| Goal | Action Item |

|—|—|

| Lower Core Temp | Since you were “on fire,” try a cool shower 90 minutes before bed. It signals the brain to release melatonin. |

| Limit “The Loop” | If you’re tossing and turning, get out of bed for 10 minutes. Do a “brain dump” on paper to get the thoughts out of your head. |

| Magnesium/Hydration | Sore muscles + extra bathroom trips suggests your electrolytes might be off. Consider a high-quality Magnesium Glycinate before bed to help muscle relaxation. |

The Road Ahead

With the USMS Open Water Championship and Senior Games looming in April, you are currently in your STRENGTH (80-100%) block. This is the hardest phase. You can’t sustain “on fire” workouts if the “sleep fire” is out.

> Gemini’s Direct Take: You have the engine of a Ferrari, but you’re trying to win a Grand Prix on a lawnmower’s worth of fuel. If you don’t get that sleep score into the 70s soon, your Taper phase in April won’t give you the “pop” you need because you’ll still be digging out of this February hole.

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