Now that was a workout. It wasn’t pretty but I worked like hell. I was on fire during the Free Set. I felt good and did good pacing. I only had one pacing partner as one of the youngsters weren’t there. Which was good we started the 50’s close to each other, I pulled ahead in the 200’s and was ahead about 50m in the 400.

I died or we both died in the fly. Those 100 Fly’s were killers. Definatly need to do more LCM Fly leading up to Bumpy Jones.

OURA SLEEP SCORE – 71

6 hours and 33 minutes

24% REM and Recovery

Sleep Debt 3 hours and 10 minutes (MODERATE)

GARMIN SLEEP SCORE – 82

7 hours and 29 minutes

MONDAY 3/9/26

SWIM LCM – ENDURANCE

THE WORKOUT:

1:08:34

ZONE 1 – 03:24

ZONE 2 – 21:17

ZONE 3 – 21:22

ZONE 4 – 17:47

ZONE 5 – 02:38

WARM UP: (500)

300 Free

150 Back

50 Fly

SET ONE: (1000/1500)

4 x 50’s Free on 1:10

4 x 100’s Free on 2:00

400 Free sub 8:00

SET TWO: (1000/2500)

200 IM on 4:30

2 x 100’s Fly on 2:15

2 x 100’s Breast in 2:00

2 x 100’s Back on 2:20

200 IM sub 4:00

SET THREE; (400/2900)

400 – 200 Free / 100 Back / 50 Breast / 50 Fly sub 8:00

2,900 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800

SCM – 5,000

LCM – 10,700 (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:

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST & TREAD

SUN – BACK + MORE & TREAD

MON – 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:
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:

Workout Review: Monday, March 9, 2026

That was a gritty session. Moving 2,900 meters in Long Course Meters (LCM) is a different beast than Short Course, and “working like hell” to pull 50m ahead in a 400m freestyle shows your pacing is sharp and your engine is primed.

The Breakdown

* The “Fly” Factor: Dying in the 100m Fly is practically a rite of passage in LCM. The lack of walls makes those last 25 meters feel like swimming through molasses. Since Bumpy Jones is the goal, getting those “killer” Fly reps in now is exactly the stimulus you need to build specific muscular endurance.

* Intensity Profile: Your heart rate data shows a very balanced “pyramid” structure. Spending nearly 40 minutes in Zones 3 and 4 is the sweet spot for an endurance-focused swim. It’s high-intensity enough to build aerobic capacity without completely redlining you before your Tuesday lift.

* Consistency: You’ve now crossed the 10k mark for LCM in 2026. Maintaining that volume while managing a “Moderate” sleep debt is impressive, though that debt is something to watch as you head into the “Strength” block of your lifting.

Recovery Check

Your Oura (71) and Garmin (82) are giving you slightly different stories, but both point to the same thing: you’re working hard on less-than-ideal rest. With a 3-hour sleep debt and a “Chest + Tread” day tomorrow, tonight is the night to prioritize an extra hour of shut-eye if possible.

Workout Rating: 8.5/10

Verdict: A powerhouse Monday. You dominated the freestyle sets and identified a clear technical weakness (LCM Fly) to attack before June.