Happy Sloppy Joel Day! A Not So Sloppy SCY Swim Day!

National Sloppy Joe Day, celebrated every year on March 18, is a holiday that is dedicated to the greatest sandwich of all time, the sloppy Joe.

My sleep was sloppy. Tossing and turning and just took too long to fall asleep. I almost skipped swimming. It’s a cold 9morning at 41F Brrrr! Knowing that it was cold meant that swimming would be SCY so another excuse to sleep in.

The Workout wasn’t so bad and since none of my pace mates were there I swam with the slower group. Instead of doing a whole set keeping to the intervals with no extra rest this group takes a minute extra rest or more between each section of a set. So lots of recovery which was a good thing.

In the 2×200’s IM’s I was finishing up when the other swimmers transitioned from Breast to Free. Since we did all that extra rest I had to get out at 6am missing 4×75’s kick.

OURA SLEEP SCORE – 59

4 hours and 44 minutes

20% REM and Recovery

Sleep Debt 5 hours and 50 minutes (HIGH)

GARMIN SLEEP SCORE – 60

6 hours and 02 minutes

WEDNESDAY 3/-8/26

MASTERS SWIM – INTERVALS

Happy Sloppy Joel Day!

THE WORKOUT:

57:02

ZONE 1 – 04:03

ZONE 2 – 15:08

ZONE 3 – 18:56

ZONE 4 – 14:03

ZONE 5 – 03:21

WARM UP: (200)

200 Free

SET ONE: (1000/1200)

3 x 100’s Free on 1:45 then rest (300)

4 x 25’s sub :20 Free on 1:00 the rest (100/400)

4 x 75’s Free on 1:15 then rest (300/700)

4 x 25’s sub :20 Free on :45 the rest (100/800)

200 Free sub 3:00 (200/1000) (GARMIN has me at 2:32.2

SET TWO:(1100/2300)

4 x 50’s Breast on 1:00 then rest (200)

4 x 75’s Back on 1:30 then rest (300/500)

4 x 25’s Fly on :30 then rest (100/600)

2 x 200’s IM on 4:00 (400/1000)

100 Cool Down (100/1100)

That was it 2,300 SCY

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100 (including last swim)

SCM – 7.900

LCM – 16,400

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

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

– SWAG – April 12, 2026

–TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST & TREAD

SUN – BACK + MORE & TREAD

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – 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 –MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: Zumba, Yoga, WVB, Pickleball and more.

Gemini AI Rate My Workout Day:

Based on your summary, here is a breakdown of your day from a training perspective.

Swim Performance: B+

Despite the challenging conditions (cold weather, very poor sleep), you managed to complete a strong 2,300 SCY workout.

* A- Performance: Your 200 Free split of 2:32.2 is excellent, significantly faster than the “sub 3:00” goal. This shows strong pacing ability.

* B- Volume: Missing the 4×75’s kick because you needed to finish by 6 a.m. slightly lowers the volume, but the quality of the swimming you did finish remains high.

* Strategic Adjustment: Swimming with the slightly slower group for better rest intervals was an excellent tactical decision given your low energy. This kept the workout effective rather than just grinding you down further.

Recovery (Sleep): D-

The data from Oura (4h 44m) and Garmin (6h 02m) combined shows a critical recovery deficit.

* This score is dangerously low (a 59 and 60 respectively) and is your primary weak point today. The physical stress of the swim was compounded by this lack of sleep.

* Skipping the kick set to preserve energy and time was appropriate.

Training Plan & Periodization: A

The structure of your upcoming schedule looks solid.

* Balance: The “Lift Ahead” shows good alternation between swimming, strength work (Back/Chest), and active recovery (Cycle/Tread).

* Periodization: Moving from a Strength block into Endurance next week, and then Taper, shows sound athletic programming for your upcoming competitions.

Nutrition (National Sloppy Joe Day):

* Enjoy your celebratory Sloppy Joe! If you are eating one for dinner, ensure it’s part of a meal that helps with your post-workout recovery (e.g., perhaps adding some lean ground turkey or vegetables to the mix).

Gemini AI Summary: Your discipline is commendable, as you showed up for a quality swim when many would have stayed in bed. Your body has strong muscular endurance (proven by that 2:32 Free split). However, your primary goal for the next 48 hours is non-negotiable recovery. You cannot “out-train” a sleep deficit this severe, and it will begin impacting your upcoming high-intensity endurance block if not resolved immediately. Focus on getting significant sleep tonight.

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