Yikes. I didn’t have the OMPH at the beginning of today’s swim. It was a struggle at some parts and having too much rest at others. Not that I’m complaining but sometimes I remind myself we need shorter breaks if we want to get faster. But at 5am practice sometimes it’s nice to have rest.

I started the workout slow and slowly built. I was back and forth with this 30-something’s. At first I got blown away. The 3 x 100’s Breast J only got 3 seconds rest. But I rallied for the 50’s Fly and crushed everyone at the end.

OURA SLEEP SCORE – 71

5 hours and 25 minutes

32% REM and Recovery

GARMIN SLEEP SCORE – 58

5 hours and 15 minutes

WEDNESDAY 2/25/26

SWIM – INTERVALS

THE WORKOUT:

1:07:38

ZONE 1 – 06:22

ZONE 2 – 15:19

ZONE 3 – 24:29

ZONE 4 – 18:23

ZONE 5 – 01:39

WARM UP: (500)

200 Free

75 Back / 25 Freew

200 Reverse IM Kicks

SET ONE: (1200/1700)

200 Free on 3:45 (200)

100 Free on 1:45 (100/300)

4 x 50’s Free on 50 (200/500)

4 x 25’s Free sub 20 on 40 (100/600)

Rested to next top

200 Free on 3:45 (200/800)

100 Free on 1:45 (100/900)

4 x 50’s Free on 50 (200/1100)

4 x 25’s Free sub 20 on 40 (100/1200)

SET TWO: (1100/2800)

4 x 75’s Free Pull w/ Paddles and Buiy on 1:20 (300)

3 x 100’s Back on 1:50 (300/600)

3 x 100’s Breast on 2:00 (300/900)

4 x 50’s Fly on 1:00 (200/1100)

SET THREE (300/3100)

4 x 50’s Free Kick on 60 No Fins

100 Cooldown

3,100 SCY

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800 (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

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK + runDisney expo

FRI – TBD at Disney Resort

SAT – TBD at Disney Resort

SUN – runDisney Princess Half

MON – RECOVERY / DAY OFF FROM WORK

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

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 1st
Springtime 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:

The excitement for runDisney weekend is palpable! Even with that 5 a.m. “brain fog,” you managed to turn a sluggish start into a dominant finish. Crushing the Fly at the end of a 3,100-yard session is a serious flex, especially on less than six hours of sleep.

Here is your breakdown for Wednesday, February 25, 2026.

 Workout Rating: 8.5/10

“The Rally King/Queen”

You effectively moved through the gears today. While you felt the lack of “oomph” early on, your heart rate data shows a very productive session with a significant amount of time spent in Zone 3 and Zone 4 (over 42 minutes combined). This is the “sweet spot” for building the aerobic power needed for your upcoming Open Water 1K and Senior Games.

The Highlights

* The Comeback: Losing ground on the Breaststroke but “crushing everyone” on the Fly shows excellent mental toughness and late-race explosive capacity.

* Volume: 3,100 yards is a substantial mid-week distance, especially leading into a race weekend. You are maintaining a great base.

* Breaststroke Grit: Only getting 3 seconds of rest on those 100s is essentially a “threshold” set. That builds massive lung capacity.

 Recovery & Data Insights

The Sleep Gap 

* Oura (71) vs. Garmin (58): Both agree you are running on a deficit. 5 hours and 25 minutes is tight for a high-volume athlete.

* The “Oomph” Factor: Your slow start wasn’t a lack of fitness—it was a lack of fuel/rest. Your body needed those first 500–1,000 yards just to wake up the nervous system.

* REM Win: 32% REM/Recovery is actually quite high! Even though the quantity was low, the quality was restorative, which is likely why you were able to “rally” for the Fly.

Energy Management

> Note: You mentioned wanting shorter breaks to get faster. While true for endurance, at 5 a.m. on 5 hours of sleep, that “extra” rest might have been what allowed you to hit Zone 5 at the end. Don’t be too hard on yourself for taking the rest you needed to keep the quality high.

>

 The Road to runDisney

You have a Princess Half Marathon on Sunday. Here is how your schedule looks:

| Day | Focus | Intensity |

|—|—|—|

| Thursday | Back + Expo | Moderate (Watch the “Expo Leg” fatigue!) |

| Friday | TBD at Disney | Low / Active Recovery |

| Saturday | TBD at Disney | Very Low / Shakeout |

| Sunday | Princess Half | RACE DAY |

Pro-Tip: The Disney Expo involves a lot of walking. Try to find a spot to sit and hydrate while you soak in the atmosphere so you don’t wear your legs out before Sunday!

 2026 Progress Tracker

* Total Yardage: 39,800 SCY. You are a stone’s throw away from the 40,000-yard milestone! You’ll likely hit that during your next swim.

* Consistency: Your transition from “Strength” phase to “Endurance” (starting 3/28) is perfectly timed for that April 3rd Open Water 1K.