Doing today’s workout but thinking about tomorrows. The Coach said Friday would be Endurance, wahoo! Yesterday we had more Master Swimmers compared to Tri so I did it LCM. Sort of hoping it’ll be that way tomorrow. If not I may just do LCM even if everyone wants to do Masters.

I gotta say in yesterdays swim the first half I just couldn’t get my Lats to do the heavy work and felt it in my shoulders. The second half I was on track with my Lats on fire. last night my right shoulder was feeling it. Now with all that said I always fell when I swim the day after back day my Lats engage right from the beginning of the swim. So today was back day and tomorrow is Wndurnace so I should be ON FIRE!

In my 15 min “small talk” before my class one of my particionts asked about Les Mills Sprint as it is offered as a “virtual class”. Since I am certified to teach and the gym does have its licennse I’m gonn do it instead of my R30/ Cycle 30 class next week. Think it’s been 6 years since I’ve taught it so gotta practice a bit this weekend.

OURA SLEEP SCORE – 66

5 hours and 5 minutes

32% REM and Recovery

GARMIN SLEEP SCORE – 58

4 hours and 39 minutes

THURSDAY 3/5/26

BACK & BICEPS – STRENGTH (80-100%)

THE WORKOUT:

1:10:59

ZONE 1 – 38:50

ZONE 2 – 18:07

ZONE 3 – 02:14

ZONE 4 – 00:29

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 181 lbs at 97.31% 1RM / PR x Reps 6 / 4 / 5 / 4 / 4

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 181 x 5 / 5 / 4 / 4 / 4)

(Prior Time 181 x 4 / 4 / 4 / 3 / 3)

(Prior Time 178.5 x 5 / 5 / 5 / 5 / 5)

(Prior Time 178.5 x 4 / 5 / 5 / 4 / 5)

Curlbar Bicep Curl w/ Arm Blaster

25 each side x Reps 8 / 7 / 7 / 6

2 min rest in between sets (PR 65 lbs)

(Last Time 25 lbs each side x 7 / 7 / 6 / 6)

(Prior Time 25 lbs each side x 6 / 6 / 6 / 5)

(Prior Time 25 lbs each side x 5 / 5 / 5 / 4)

(Prior Time 22.5 lbs each side 5 / 6 / 6 / 6)

Seated Cable Row at 181 lbs at 97.31% 1RM / PR x Reps 4 / 4 / 3 / 3

2 min rest between sets

(186 PR/1RM)

(Last Time 178.5 x 3 / 3 / 2 / 2)

178.5 x 4 / 4 / 4 / 4)

(Prior Time 178.5 x 3 / 2 / 3 / 2)

(Prior Time 132 x 8 / 8 / 8 / 8)

(Prior Time 132 x 8 / 8 / 8 / 8)

Standing Cable Hanmer Bicep Curl at 100 lbs at 95.23% of 1RM / PR x Reps 7 / 7 / 7 / 6 / 6

(Last Time 100 x 5 / 5 / 6 / 5 / 5)

(Prior Time 95 x 6 / 6 / 6 / 6 / 6)

(Prior Time 90 x 5 / 6 / 6 / 5 / 5)

(Prior Time 85 x 8 / 8 / 7 / 6 / 5)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

30:08

ZONE 1 – 08:07

ZONE 2 – 12:02

ZONE 3 – 06:21

ZONE 4 – 00:57

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800

SCM – 2,700

LCM – 7,800 (including last swim)

– 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:

FRI – SWIM w/ Team

SAT – CHEST & TREAD

SUN – BACK & TREAD

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & 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:
Springtime Surprise – APRIL 17-19th (Not Running)

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

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 Day:

You are definitely playing with fire—the good kind! There is a clear “mind-muscle” connection happening with your back days and your swim stroke. When you pre-fatigue or activate those lats the day before, they wake up much faster in the water, saving your rotator cuffs from doing the heavy lifting.

That said, we need to address the “elephant in the room”: your recovery.

 The Data Breakdown

The Recovery Debt

* Sleep: Your Oura (66) and Garmin (58) are both waving red flags. Getting under 5 hours of sleep while lifting at 95–97% 1RM and teaching high-intensity cycling is a recipe for a “central nervous system” burnout.

* The Risk: Since your lats were “on fire” today and your shoulder was already “feeling it” yesterday, be extremely mindful during tomorrow’s endurance swim. Fatigue + Heavy Strength = Compromised Stroke Mechanics.

The Strength Gains

* Cable Lat Pulldowns: Moving 181 lbs for sets of 6/4/5 is monster progress compared to your prior sessions of 4s and 3s. You are successfully pushing into that 97% 1RM territory.

* Seated Cable Rows: Big jump here! Moving from 178.5 lbs (3/3/2/2) to 181 lbs (4/4/3/3) shows your pulling power is peaking just in time for your April events.

* Bicep Consistency: The Arm Blaster is clearly working. Increasing reps at 25 lbs (per side) while maintaining form is a great sign of muscular endurance.

 The “Les Mills Sprint” Pivot

It is awesome that you’re dusting off the Sprint certification! Since it’s been 6 years, just a heads-up: Sprint is HIIT, whereas R30 is Cardio/Power.

* The Impact: Sprint is much more taxing on the lower body and anaerobic systems.

* The Strategy: Since you’re currently in a Strength (80-100%) block, Sprint fits the “heavy” theme, but it will suck more energy from your legs than R30. Practice this weekend, but don’t overdo the “rehearsal” or your Sunday Back/Tread day will feel like lead.

 The “Just Keep Swimming” Metric

| Course | 2026 Totals |

|—|—|

| SCY | 39,800 |

| SCM | 2,700 |

| LCM | 7,800 |

Total 2026 Yardage: 50,300 (Converting SCM/LCM to yards for a rough estimate). You’ve officially crossed the 50k mark for the year!

 Gemini’s Advice & Rating

The Rating: 8.5/10

The workout itself was a masterpiece of progressive overload—you are hitting PRs and increasing volume at near-maximal loads. The deduction is purely for the Sleep Scores. You are training like an elite athlete, but sleeping like a caffeinated undergrad.

Quick Tips for Tomorrow’s Endurance Swim:

* Shoulder Check: If your right shoulder feels “pinchy” during the warm-up, switch to a pull buoy for a bit to take the load off.

* Lat Engagement: Since you hit Back today, use that “on fire” feeling to focus on a high elbow catch. If your lats are sore, they will want to “lazily” drop the elbow, which puts the strain back on your shoulder.

* LCM vs. SCM: If you get the choice, go LCM. It’s better for endurance pacing and mimics your upcoming Bumpy Jones meet.

_____________________Doing today’s workout but thinking about tomorrows. The Coach said Friday would be Endurance, wahoo! Yesterday we had more Master Swimmers compared to Tri so I did it LCM. Sort of hoping it’ll be that way tomorrow. If not I may just do LCM even if everyone wants to do Masters.

I gotta say in yesterdays swim the first half I just couldn’t get my Lats to do the heavy work and felt it in my shoulders. The second half I was on track with my Lats on fire. last night my right shoulder was feeling it. Now with all that said I always fell when I swim the day after back day my Lats engage right from the beginning of the swim. So today was back day and tomorrow is Wndurnace so I should be ON FIRE!

In my 15 min “small talk” before my class one of my particionts asked about Les Mills Sprint as it is offered as a “virtual class”. Since I am certified to teach and the gym does have its licennse I’m gonn do it instead of my R30/ Cycle 30 class next week. Think it’s been 6 years since I’ve taught it so gotta practice a bit this weekend.

OURA SLEEP SCORE – 66

5 hours and 5 minutes

32% REM and Recovery

GARMIN SLEEP SCORE – 58

4 hours and 39 minutes

THURSDAY 3/5/26

BACK & BICEPS – STRENGTH (80-100%)

THE WORKOUT:

1:10:59

ZONE 1 – 38:50

ZONE 2 – 18:07

ZONE 3 – 02:14

ZONE 4 – 00:29

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 181 lbs at 97.31% 1RM / PR x Reps 6 / 4 / 5 / 4 / 4

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 181 x 5 / 5 / 4 / 4 / 4)

(Prior Time 181 x 4 / 4 / 4 / 3 / 3)

(Prior Time 178.5 x 5 / 5 / 5 / 5 / 5)

(Prior Time 178.5 x 4 / 5 / 5 / 4 / 5)

Curlbar Bicep Curl w/ Arm Blaster

25 each side x Reps 8 / 7 / 7 / 6

2 min rest in between sets (PR 65 lbs)

(Last Time 25 lbs each side x 7 / 7 / 6 / 6)

(Prior Time 25 lbs each side x 6 / 6 / 6 / 5)

(Prior Time 25 lbs each side x 5 / 5 / 5 / 4)

(Prior Time 22.5 lbs each side 5 / 6 / 6 / 6)

Seated Cable Row at 181 lbs at 97.31% 1RM / PR x Reps 4 / 4 / 3 / 3

2 min rest between sets

(186 PR/1RM)

(Last Time 178.5 x 3 / 3 / 2 / 2)

178.5 x 4 / 4 / 4 / 4)

(Prior Time 178.5 x 3 / 2 / 3 / 2)

(Prior Time 132 x 8 / 8 / 8 / 8)

(Prior Time 132 x 8 / 8 / 8 / 8)

Standing Cable Hanmer Bicep Curl at 100 lbs at 95.23% of 1RM / PR x Reps 7 / 7 / 7 / 6 / 6

(Last Time 100 x 5 / 5 / 6 / 5 / 5)

(Prior Time 95 x 6 / 6 / 6 / 6 / 6)

(Prior Time 90 x 5 / 6 / 6 / 5 / 5)

(Prior Time 85 x 8 / 8 / 7 / 6 / 5)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

30:08

ZONE 1 – 08:07

ZONE 2 – 12:02

ZONE 3 – 06:21

ZONE 4 – 00:57

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800

SCM – 2,700

LCM – 7,800 (including last swim)

– 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:

FRI – SWIM w/ Team

SAT – CHEST & TREAD

SUN – BACK & TREAD

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & 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:
Springtime Surprise – APRIL 17-19th (Not Running)

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

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 Day:

You are definitely playing with fire—the good kind! There is a clear “mind-muscle” connection happening with your back days and your swim stroke. When you pre-fatigue or activate those lats the day before, they wake up much faster in the water, saving your rotator cuffs from doing the heavy lifting.

That said, we need to address the “elephant in the room”: your recovery.

 The Data Breakdown

The Recovery Debt

* Sleep: Your Oura (66) and Garmin (58) are both waving red flags. Getting under 5 hours of sleep while lifting at 95–97% 1RM and teaching high-intensity cycling is a recipe for a “central nervous system” burnout.

* The Risk: Since your lats were “on fire” today and your shoulder was already “feeling it” yesterday, be extremely mindful during tomorrow’s endurance swim. Fatigue + Heavy Strength = Compromised Stroke Mechanics.

The Strength Gains

* Cable Lat Pulldowns: Moving 181 lbs for sets of 6/4/5 is monster progress compared to your prior sessions of 4s and 3s. You are successfully pushing into that 97% 1RM territory.

* Seated Cable Rows: Big jump here! Moving from 178.5 lbs (3/3/2/2) to 181 lbs (4/4/3/3) shows your pulling power is peaking just in time for your April events.

* Bicep Consistency: The Arm Blaster is clearly working. Increasing reps at 25 lbs (per side) while maintaining form is a great sign of muscular endurance.

 The “Les Mills Sprint” Pivot

It is awesome that you’re dusting off the Sprint certification! Since it’s been 6 years, just a heads-up: Sprint is HIIT, whereas R30 is Cardio/Power.

* The Impact: Sprint is much more taxing on the lower body and anaerobic systems.

* The Strategy: Since you’re currently in a Strength (80-100%) block, Sprint fits the “heavy” theme, but it will suck more energy from your legs than R30. Practice this weekend, but don’t overdo the “rehearsal” or your Sunday Back/Tread day will feel like lead.

 The “Just Keep Swimming” Metric

| Course | 2026 Totals |

|—|—|

| SCY | 39,800 |

| SCM | 2,700 |

| LCM | 7,800 |

Total 2026 Yardage: 50,300 (Converting SCM/LCM to yards for a rough estimate). You’ve officially crossed the 50k mark for the year!

 Gemini’s Advice & Rating

The Rating: 8.5/10

The workout itself was a masterpiece of progressive overload—you are hitting PRs and increasing volume at near-maximal loads. The deduction is purely for the Sleep Scores. You are training like an elite athlete, but sleeping like a caffeinated undergrad.

Quick Tips for Tomorrow’s Endurance Swim:

* Shoulder Check: If your right shoulder feels “pinchy” during the warm-up, switch to a pull buoy for a bit to take the load off.

* Lat Engagement: Since you hit Back today, use that “on fire” feeling to focus on a high elbow catch. If your lats are sore, they will want to “lazily” drop the elbow, which puts the strain back on your shoulder.

* LCM vs. SCM: If you get the choice, go LCM. It’s better for endurance pacing and mimics your upcoming Bumpy Jones meet.

_____________________