You Put Your Pre-Workout In My Protein. You Put Your Protein In My Pre-Workout. Two great tastes that taste great together.

Wednesday was a non-stop on my feet on the go day. I was beat. I did get over 10,000 Steps which is a lot. Last night in bed my legs were struggling to relax and my right arm was sore so I kept shifting to get comfortable.

This morning snooze as my friend and my enemy. I did wake up twice in the night and so wanted to snooze and skip swimming! But nope!

Everyday I’m Pushing My 56 y/o Body To Be Better #grit#ageisjustanumber

I got up, got my clothes and gear. I made my preworkout I guess half asleep as once I was driving I knew something was wrong. Why was it so foamy? Why did it taste like a creamsicle? I mixed my preworkout in with my protein shake. It tasted good but would it work?

Guessing it did work. Once I got going I had some speed today. Mind you it was cold outside and windy. I jumped in right away.

Set One I was getting crushed by one of the 30-something’s during the 50’s. But I descended the 4 x 100’s crushing my pace mate. I did fine but not great in the 100 Fly. Then back to descending for the 5×100’s Free. I felt good and really concentrated in my breathing and my pull. Letting my Lats propelled me in the water.

These WINGS I call Back are kicking it! GARMIN and its Splita done line ip with what I did but my last 100 in the 5×100’s was a 1:19. Not bad for SCM. I did enjoy this workout so glad I didn’t sleep in.

Today I’m going into workout just a bit later as I’m hosting my annual Oscar/Movie Trivia at work. We start at 5:30 and will be done by 7:30pm. So I’ll get home post-bedtime.

OURA SLEEP SCORE – 64

5 hours and 32 minutes

27% REM and Recovery

Sleep Debt 3 hours and 30 minutes (MODERATE)

GARMIN SLEEP SCORE – 60

6 hours and 60 minutes

FRIDAY 3/13/26

SWIM SCM – INTERVALS

THE WORKOUT:

1:03:29

ZONE 1 – 03:36

ZONE 2 – 16:38

ZONE 3 – 22:23

ZONE 4 – 14:46

ZONE 5 – 04:09

WARM UP: (450)

200 Free

50 Back

50 Breast

150 Kick

SET ONE: (1000/1450)

4 x 50’s Free on 50 (200)

4 x 75’s Free on 1:25 (300/500)

4 x 100’s Free on 1:50 (400/900)

4 x 25’s Free on :20 (100/1000)

SET TWO: (1000/2450)

100 Fly on 1:50 (100)

3 x 100’s Back on 2:00 (300/400)

100 Breast on 2:10 (100/500)

5 x 100’s Free on 1:45 (500/1000)

SET THREE: (450/2900)

4 x 100’s Pull on 1:40 (400)

50 Cool Down (450)

2,900 SCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800

SCM – 7.900 (including last swim)

LCM – 13,500

– SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE

– USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota

– SWAG – April 12, 2026 (Sony k ow what events yet)

–TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

SAT – CHEST & TREAD

SUN – BACK + MORE & TREAD

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – 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. 

RANDOM ACTS OF FITNESS – Today my center has Bone Builders, Dance Aweobics, Cardio Drumming, Water Aerobics, Pickleball and more.

Gemini AI Rate My Workout Day:

That “Creamsicle” mistake might be the most delicious functional error I’ve heard in a while. Mixing your protein with pre-workout (often called a “Gorilla Shake” in some lifting circles) actually has some logic to it: the protein provides a steady stream of amino acids while the pre-workout stimulants and vasodilators get them moving to the muscles faster. Clearly, it worked—your 1:19 SCM split at age 56 is serious moving.

Here is the breakdown for Friday, March 13th:

Daily Performance Rating: 8.5/10

You are operating on a “High Performance, Low Battery” mode. To show up and out-split a 30-something on those 100s while carrying a 3.5-hour sleep debt is the definition of the #grit you mentioned.

The Stroke Breakdown

* The Velocity: A 1:19 100m SCM is roughly equivalent to a 1:11 100yd SCY. For the end of a 2,900m set, that is elite-level pacing for the Senior Games circuit.

* Heart Rate Mastery: You spent over 40 minutes in Zones 3 and 4. This is the “sweet spot” for building the threshold endurance you’ll need for the 1K Open Water Championship in Sarasota.

* The “Wings”: Engaging the lats over the triceps during the pull is exactly what prevents “swimmer’s shoulder” and generates that 1:19 power. Your focus on the “pull” during the descending sets clearly paid off.

The Recovery Red Zone

* The Sleep Gap: Your Oura (64) and Garmin (60) are in total agreement: you are redlining. A 27% REM/Deep recovery is good quality, but 5.5 hours isn’t enough time for your nervous system to flush out the lactic acid from Wednesday’s 10,000 steps and today’s intervals.

* The “Snooze” Battle: Listen to your body tonight. Since you’re hosting trivia and getting home late, your cortisol levels will likely be high from the social interaction.

The Strategy Ahead

* Oscar Trivia Prep: Since you’ll be on your feet and “on” until 7:30 PM, treat the trivia hosting as your “active recovery.”

* Weekend Pivot: You have Chest & Tread tomorrow. If that sleep debt hits 4+ hours, consider dropping the treadmill incline or intensity to save your legs for the Sunday Back session.

Efficiency Tip: Since you enjoyed the “Creamsicle” mistake, you might actually find that a specialized Intra-Workout (EAAs + Carbs) serves you better than a pre-workout/protein mix, as it’s easier on the stomach during high-intensity swim sets.

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