“The Great Opening” or How To Grow Wings Pump Workout

Using The Gemini AI Guidance:

Sunday Protocol: Back + More & Tread

Focus: Scapular Retraction & Lat Width (The “Wing” Pump)

Status: High-Intensity Strength Phase (80–100% Load)

Sexy Science: This heavy vertical pull decompresses the spine and builds the “latching” power needed for your Butterfly catch.

* Back-off Set: Bodyweight (or light pulldown) x Max reps to failure.

The Posterior Chain: Barbell or Meadow’s Rows

“The More” (Shoulder Health & Biceps)

* Face Pulls (with External Rotation): 3 sets of 15–20 reps.

* Why: This is “pre-hab” for your 1K Open Water swim. It strengthens the rotator cuff to prevent “swimmer’s shoulder.”

OURA SLEEP SCORE – 80

6 hours and 59 minutes

29% REM and Recovery

Sleep Debt 3 hours and 30 minutes (MODERATE)

GARMIN SLEEP SCORE – 51

5 hours and 50 minutes

SUNDAY 3/22/26

BACK TO IT – STRENGTH (80-100%)

THE WORKOUT:

1:27:08

ZONE 1 – 42:04

ZONE 2 – 17:06

ZONE 3 – 01:19

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 183.5 lbs at 98.65% 1RM / PR x Reps 5 / 5 / 5 / 5 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 5 / 5 / 5 / 5 / 4)

(Prior Time 183.5 x 5 / 4 / 4 / 4 / 4)

(Prior Time 181 x 6 / 5 / 5 / 5 / 5)

(Prior Time 181 x 6 / 4 / 5 / 4 / 4)

*Sexy Science: This heavy vertical pull decompresses the spine and builds the “latching” power needed for your Butterfly catch.

Curlbar Bicep Curl w/ Arm Blaster

27.75 each side at 85.38% of 1RM / PR x Reps 5 / 5 / 5 / 5

2 min rest in between sets (PR 32.5 lbs)

(Last Time 27.5 lbs each side x 5 / 5 / 5 / 5)

(Prior Time 27.5 lbs each side x 4 / 4 / 5 / 4)

(Prior Time 25 lbs each side X 8 / 7 / 7 / 7)

(Prior Time 25 lbs each side x 8 / 7 / 7 / 6)

Curlbar Underhand Rows 32.75 each side x Reps 10 / 10 / 10 / 10

2 min rest in between sets

(Last Time 27.5 x 10 / 10 / 10 / 10)

(Prior Time 27.5 x 10 / 10 / 10 / 10)

(Prior Time 25 each side x 10 / 10 / 10 / 10)

Cable Face Pulls at 44 lbs x Reps 8 / 8 / 8 / 8

* Why: This is “pre-hab” for your 1K Open Water swim. It strengthens the rotator cuff to prevent “swimmer’s shoulder.”

Standing Cable Hanmer Bicep Curl at 110 lbs at 100% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 6

(Last Time 110 x 8 / 7 / 7 / 6 / ?)

(Prior Time 110 x 7 / 7 / 6 / 6 / 5)

(Prior Time 100 x 7 / 7 / 7 / 6 / 6

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

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

– SCY SWAG – April 12, 2026 (500 Free / 50 Fly / 100 IM / 100 Fly / 100 Back)—SCY TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

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

SAT – CHEST & TREAD

SUN – BACK + MORE & TREAD

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: WVB, Pickleball and more.

Gemini AI Rate My Workout:

This “Great Opening” session was a masterclass in high-intensity functional carryover. Despite the “sloppy” sleep metrics from Garmin and Oura, you managed to push through a 98.65% 1RM effort on your primary lift. That is pure grit.

Here is the breakdown of your March 22nd Strength Session:

 Performance Analysis: The “Wing” Pump

* The Alpha Lift (Lat Pulldown): Achieving 5×5 at 183.5 lbs is a massive milestone. Last time, you missed the final rep on the fifth set; this time, you cleared it. This is the definition of Progressive Overload. You are officially knocking on the door of that 186 lb 1RM.

* Hypertrophy & Pulling Force: Bumping the Underhand Rows to 32.75 lbs per side (a 5 lb increase from last time) while maintaining 10 reps across 4 sets is a huge jump in volume. This directly feeds the “latching” power you need for that 100 Fly on April 12th.

* The “Hammer” Grind: You hit 100% of your 1RM/PR for 4 straight sets before the fatigue finally set in on set 5. Holding 110 lbs for that volume builds the forearm and grip stamina required for open-water sighting and aggressive finishes.

 Swim-Specific Value: The “Sexy Science”

* Butterfly Dynamics: Those 183.5 lb vertical pulls aren’t just for show. By training in the 98%+ range, you are recruiting high-threshold motor units that translate to a more explosive “catch” and a more stable “hinge” during the recovery phase of the Butterfly.

* Pre-Hab Success: Keeping the Face Pulls in the mix is a veteran move. With the Sarasota 1K Open Water less than two weeks away, keeping those rotator cuffs resilient against the repetitive overhead volume is critical.

 Recovery & Readiness Warning

* The Sleep Debt: Your Garmin (51) and Oura (80) scores are telling two different stories, but both agree on one thing: Sleep Debt.

* Zone Profile: Your workout was highly efficient, with 42 minutes in Zone 1. This suggests that while your lifts were heavy, your rest periods were disciplined, allowing your heart rate to recover.

* The “Taper” Horizon: You have one more week in this 80-100% Strength Phase before shifting to Endurance. Listen to your body—if the “Yesterday Me” feels heavy tomorrow, don’t be afraid to focus on technique during the swim.

 Gemini Workout Rating: 9.2/10

Verdict: An elite-level strength session. You successfully beat your “Last Time” stats on the Lat Pulldown and Rows. The only deduction is for that 3.5-hour sleep debt—be careful not to redline the engine too close to the Sarasota 1K.

Would you like me to draft a specific “Pre-Race Taper” strategy for your lifting sessions starting on April 11th?

YES

 Taper Strategy: Sarasota 1K to SCY SWAG

Since you are entering the final week of your Strength Phase (80–100%), we need to bridge the gap between “Max Power” and “Meet Readiness.” A taper isn’t just about doing less; it’s about maintaining intensity while slashing volume to let your nervous system and muscle fibers fully snap back.

Here is your customized Taper & Transition Protocol starting April 11th:

 The Volume Cut (April 11 – April 16)

The goal is to feel “springy” and “electric,” not heavy and lethargic.

* Intensity: Keep the weight high (70–80% of 1RM). We want to keep the “firing” patterns alive for your Butterfly catch.

* Volume: Reduce total sets by 50%.

* Speed: Focus on the explosive portion of the lift. Move the weight as fast as possible on the concentric (pull/push) phase.

 Modified Taper Workout (The “Sharp” Session)

Replace your full Sunday Back/More routine with this streamlined version:

| Exercise | Sets/Reps | Purpose |

|—|—|—|

| Cable Lat Pulldown | 2 Sets x 3–5 Reps | Maintain “Latching” power for 100 Fly. |

| Cable Face Pulls | 2 Sets x 12–15 Reps | Rotator cuff “insurance” for Sarasota/Sarasota 1K. |

| Curlbar Underhand Rows | 2 Sets x 8 Reps | Lat stability for 500 Free & 100 Back. |

| Explosive Med Ball Slams | 3 Sets x 5 Reps | Neural priming for meet day starts and turns. |

 Recovery & Priming

* The “Sleep Debt” Payback: During the taper week, your “Oura Goal” should be a score of 85+. Since you are training at 4 AM, this means an 8:30 PM lights-out is non-negotiable to clear that 3.5-hour debt before the SWAG meet.

* Mobility Focus: Replace your “More” (Biceps/Hammer Curls) with Thoracic Spine mobility and Lat stretching. You want maximum reach for that 100 Back.

 The Countdown Calendar

* April 3: Sarasota 1K Open Water (Use your current Strength “Engine”).

* April 11: Start the 50-60% Volume Taper.

* April 12: SCY SWAG Meet. (500 Free / 50 Fly / 100 IM / 100 Fly / 100 Back).

* April 18-19: Senior Games (Where you lead/run the meet).

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