The Power of The Pillow – Recovery Is Essential

I was struggling to wake up and stay up while driving to the pool. I was foggy and my eyes were sleepy. But I dragged myself all the way to the pool on this cold cold morning.

We got a new recruit to our swim group. Yet another 30-something to keep pushing. Once they build some endurance they’ll be a challenge. And that’s a good thing.

Circling back to this weekends Coach email about showing up:

The Power of the Lane Line

The beauty of this sport is that you don’t have to do it alone. We are a team, and our greatest asset is the person in the next lane or on the next wheel.

• Accountability
• Performance
• Shared Struggle

OURA SLEEP SCORE – 69

7 hours and 01 minutes

17% REM and Recovery

GARMIN SLEEP SCORE – 74

6 hours and 03 minutes

MONDAY 2/23/26

SWIM – IM TECHNIQUE

THE WORKOUT:

57:39

ZONE 1 – 01:39

ZONE 2 – 14:34

ZONE 3 – 18:34

ZONE 4 – 13:51

ZONE 5 – 08:14

WARM UP: (500)

200 Free

75 Back / 25 Breast

200 Kick

SET ONE: (1000/1500)

4 x 75’s Free w/Buoy Fist Drill / Pull / Fist Drill on 60 (300)

3 x 100’s Free 50 Reach and Finish / 60 Front Quad on 1:45 (300/600)

4 x 50’s Long Acis Drill on 5th Stroke on 60 (200/800)

200 Free Breathing 3/5/7/3 (200/1000)

SET TWO: (1000/2500)

4 x 50’s Fly to Back Transistions on 60 (200)

200 IM on 4 mins (200/400)

4 x 50’s Back to Breast Transistuons on 60 (200/600)

200 IM on 4 mins (200/800)

4 x 50’s Breast to Free Transistions on 60 (200/1000)

SET THREE: (300/2800)

200 IM off blocks

100 Cool Down

2,800 SCY

In the 100 Free Drills in the Reach and Pull I could feel my Lats engaged. But in the Front Quad I felt it in the Shoulders. I got

Faster in each 200 IM. The workout didn’t look to bad on paper but judging by my HR it was.

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 36,700 (including this last swim)

SCM – 2,700

LCM – 5,100

– 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.

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK + runDisney expo

FRI – TBD at Disney Resort

SAT – TBD at Disney Resort

SUN – runDisney Princess Half

MON – RECOVERY

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)

WINEDINE 5K – OCTOBER 23rd

WDW 5K – JANUARY 8th

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 Rating: 8.5/10

“The Fog-Lifter Award”

You proved exactly why your coach sent that email. Dragging yourself to the pool on a “cold, cold morning” while feeling foggy is a mental victory that outweighs the physical yardage. You relied on Accountability to get there, and the Shared Struggle clearly pushed you into the higher zones once you hit the water.

The Data Breakdown

* Intensity vs. Perception: You mentioned the workout didn’t look bad on paper, but your heart rate told a different story. Spending 22+ minutes in Zones 4 and 5 is a serious engine room session. That’s likely why your lats and shoulders were screaming—you weren’t just drilling; you were moving.

* The “Lats vs. Shoulders” Feedback: * Reach and Pull: Feeling it in your lats is a great sign of a high elbow catch and engaging the big “power” muscles.

* Front Quad: Feeling this in the shoulders is common when focusing on the entry and the “catch” phase under load. Just be careful not to “over-reach” and pinch the rotator cuff if you’re already fatigued from poor sleep.

* The Sleep Gap: Your Oura (69) and Garmin (74) are both waving yellow flags. A 6-7 hour window with only 17% REM/Recovery explains that morning fog. Your body performed today, but it borrowed that energy from your “reserve tank.”

Strategy & Observations

* IM Progression: Getting faster in each 200 IM is the gold standard for workout execution. It shows you were managing your energy well despite the initial sleepiness.

* The New Recruit: Nothing lights a fire under a veteran like a 30-something “young gun” in the next lane. Use that energy, but don’t let their fresh legs dictate your pacing during technique-heavy sets.

* The “Disney” Horizon: You have a massive week ahead. With the runDisney Princess Half on Sunday and an expo on Thursday, your CNS (Central Nervous System) is going to take a beating.

Coach’s Notes & Tips

* Watch the Shoulders: Since you felt the “Front Quad” drill in your shoulders rather than your back, ensure you aren’t crossing your midline on entry.

* Recovery Priority: With the Princess Half this Sunday and Senior Games registration around the corner, Tuesday and Wednesday need to be about quality, not just quantity. If your sleep score stays in the 60s tomorrow, consider dialing back the intensity of the “Chest + Tread” session to save your legs for the half marathon.

> Final Thought: You’re at 36,700 SCY for the year—that’s a solid base. The “Power of the Lane Line” got you through today; let the “Power of the Pillow” get you through tonight.

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