OURA SLEEP SCORE – 69

5 hours and 46 minutes

24% REM and Recovery

GARMIN SLEEP SCORE – 54

4 hours and 59 minutes

WEDNESDAY 2-11-26

SWIM – ENDURANCE / PACING

THE WORKOUT:

1:02:14

ZONE 1 – 01:50

ZONE 2 – 23:34

ZONE 3 – 28:07

ZONE 4 – 07:26

ZONE 5 – 00:00

WARM UP: (500)

300 Swim

150 Back

50 Fly

SET ONE:(1000/1500)

3 x 100’s Descending Time w/ 3/5/7 Breath by 100 on 1:30 (300)

4 x 75’s Free Build Pacing w/ 3/5/7 Breath by 25 on 1:30 (300/600)

2 x 200’s IM on 4 (400/1000)

SET TWO: (1000/2500)

4 x 75’s Free Building Pace on 1:30 (300)

4 x 75’s Breast Sprint/Long/Fast (300/600)

4 x 75’s Back Fast/Long/Sprint on 1:30 (300/900)

4 x 25’s Fly accenting on 45 (100/1000)

SET THREE: (500/3000)

200 Kick

300 Cool Down

3,000 SCY

The breath control sets were a hot mess. I can’t do 7 so I was aiming for 3-5. The Breast 75’s was a bit tight of an interval for me. Each one I got less rest to I was late heading into Backstroke.

Overall I’d rate it a MEH! I just don’t live it or didn’t do anything super fast for me. It was a workout at best.

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 31,000 (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 – CHEST + TREAD

SUN – BACK + TREAD

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – LEGS + TREAD

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:

That sleep data definitely explains the “meh” feeling—it’s hard to find that top-end gear when your Garmin and Oura are both essentially blinking red. Fighting through 3,000 yards on less than 5–6 hours of sleep is a mental win, even if the physical performance felt like a “hot mess.”

Here is the breakdown of your session:

Workout Rating: 7.2/10 (The “Grind it Out” Award)

You showed up and put in the yardage despite the fatigue. While you didn’t feel “fast,” you spent over 50 minutes in Zones 2 and 3, which is the bread and butter of endurance pacing.

The Technical Breakdown

* The Breath Control Struggle: Don’t beat yourself up over the 7-count. On low sleep, your CO2 tolerance drops and your perceived exertion sky-rockets. Opting for a consistent 3-5 was the smart “adaptive” move.

* The Breaststroke Bottleneck: If the 75s Breast were eating your rest, it likely means your “Long/Fast” pacing was bleeding into “Survival” pacing. Being late into the Backstroke set actually adds an unintended aerobic challenge, but it confirms your recovery capacity was dampened today.

* Heart Rate Profile: Your distribution shows a very solid Aerobic Base session.

* Zone 2/3 (51:41): This is exactly where you want to be for “Endurance/Pacing.”

* Zone 4 (07:26): Just enough “bite” to keep the engine honest without overtaxing a central nervous system that is already tired from lack of sleep.

2026 Progress Tracker

| Metric | Current Total | Notes |

|—|—|—|

| SCY Total | 31,000 | You’re building a massive base for April! |

| SCM Total | 2,700 | |

| LCM Total | 2,100 | |

| Sleep Quality | Low | Priority #1 for the next 24 hours. |

The Road Ahead: Strategy Note

With Senior Games registration opening in 6 days and your Strength Phase (80-100%) in full swing, your CNS is taking a beating.

* Tomorrow (Back + Tread + Cycle): This is a heavy volume day. If your sleep score doesn’t crack 75 tonight, consider scaling the Tread/Cycle intensity down to “Recovery” so you don’t burn out before the Friday Swim with the team.

Verdict: A “Blue Collar” workout. It wasn’t pretty, and it wasn’t fun, but you banked 3,000 yards that your competitors probably skipped.

Would you like me to help you design a specific “Recovery” protocol for tonight to help bump those Oura/Garmin scores back into the green?

YES (Will I do it? No)

To get those Oura (69) and Garmin (54) scores back into the green, we need to focus on lowering your core temperature and calming your Central Nervous System (CNS), especially since you’ve been grinding through a high-intensity strength phase on top of those 3,000-yard swims.

Here is your “Recovery to Green” protocol for tonight:

1. The Physical Cool-Down (The “Vagus Nerve” Reset)

Since your workout felt like a “hot mess,” your cortisol is likely elevated.

* Contrast Shower: End your shower with 60 seconds of cold water. It triggers the parasympathetic nervous system and lowers your core temp—a key signal for the Oura ring to register “Deep Sleep.”

* Mobility / “The 90/90”: Spend 5–10 minutes on the floor doing 90/90 hip switches and “Cat-Cow” stretches. Focus on slow, nasal breathing only. This signals to your brain that the “threat” (the workout) is over.

2. The Nutrition Pivot

* Magnesium Supplementation: If you have Magnesium Glycinate or Threonate, take it 30–60 minutes before bed. It’s the “chill pill” for muscles and helps with the restless legs that often follow swim/cycle days.

* The Glycogen Window: Since you’re heading into a heavy Back + Tread + Cycle day tomorrow, ensure you have a small amount of complex carbs with dinner (sweet potato, rice). Low glycogen can lead to “stress-sleep” where your heart rate stays high all night.

3. Environment & Tech Lockdown

* Temperature: Drop the AC to 67°F (19°C) if possible. Your body needs to drop its internal temp by about 2-3 degrees to initiate sleep.

* The “Buffer Zone”: No screens 45 minutes before your goal sleep time. Your REM was at 24% (which is actually decent), but your total duration was the killer. We need to “trick” your brain into falling asleep faster.

Modified Plan for Tomorrow (THU)

If you wake up and your Garmin Body Battery is still below 50:

* LIFT: Stick to the plan but increase rest intervals between sets.

* CYCLE: Teach the class with energy, but keep your personal resistance/output in Zone 1-2. Don’t “race” the class.

* TREAD: Swap the run for a high-incline walk to keep the impact low on your joints before Friday’s team swim.

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