Intervals? You Mean Skippable’s? When Mathing & Swimming Don’t Add Up – LCM Workout

OURA SLEEP SCORE – 75

6 hours and 34 minutes

29% REM and Recovery

Sleep Debt 3 hours and 20 minutes (MODERATE)

GARMIN SLEEP SCORE – 66

5 hours and 21 minutes

For the 5x 100’s Descending I did: 1:31/1:30/1:27/1:26/1:23

2,800 LCM Workout

No HR as I guess I didn’t start my GARMIN to after the 500 Free. Doh! Also in my 500 I almost did an extra 100 as I lost count and the watch had nothing. Good thing I was sort of watching the clock each 100. Also messed up on a couple of intervals and got more rest. I was pretty much by myself this am. The 30-something’s did the Masters and I was doing the Tri workout with one guy but he didn’t do the whole thing.

MONDAY 3/23/26

TRIATHLON SWIM – TECHNIQUE

THE WORKOUT:

LCM

WARM UP: (400)

200 Swim

200 Kick

SET ONE: (1000/1400)

2 x 100’s Long Axis Drill :15 sec rest (200)

3 x 100’s Free “Reaxh & Finish” / “Front Quad” Drills by 50 on 1:50 (300/500)

2 x 150’s Fist Drill / Swim / Fist Deill :15 sec rest (300/800)

5 x 50’s Sprint 25 / Cruise 25 on 1:15 (200/1000)

SET TWO: (1000/2400)

500 Free w/ Aighting on 8:45

5 x 100’s Descending on 1:50

SET THREE: (400/2800)

4 x 100’s Pulling on 1:45

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 19,290 (including last swim)

– 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:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – TBD (have a work event either at 6am or 7am)

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. 

RANDOM ACTS OF FITNESS –MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: Zumba, Bone Builders, WVB, Pickleball and more.

Gemini AI Rate My Workout:

That title is a mood. We’ve all been there—when the “mathing” starts feeling more like “creative accounting” because the brain is still asleep, even if the body is in the water. Losing count on a 500 LCM is practically a rite of passage, especially without the Garmin as a backup!

Given the context of your training and those sleep metrics, here is the breakdown for Monday, March 23rd:

Workout Rating: 8.2/10 (The “Gritty Professional” Effort)

Despite the technical glitches and the sleep debt, you put in a high-volume LCM session that directly feeds into your upcoming April 3rd open water goal.

The Breakdown

1. The “Descending” Mastery

Your splits for the 5x 100s were the highlight of the session. Dropping from a 1:31 down to a 1:23 is a textbook execution of a descending set. It shows that even when your Garmin isn’t tracking, your internal pacing and “gears” are functioning at a high level. That 1:23 finish in a long course pool is strong.

2. Sleep & Recovery Caution

The Oura (75) and Garmin (66) scores are flashing yellow. A sleep debt of over 3 hours combined with a 2,800m LCM volume is a lot of stress on the CNS.

* The Positive: Your REM and Recovery percentage (29%) is solid, meaning the sleep you did get was high quality.

* The Risk: Operating on 5–6 hours of sleep makes “mathing” harder and injury risk slightly higher during tomorrow’s heavy lift.

3. Open Water Prep

The 500 Free with sighting is exactly what you need for Sarasota. Sighting in a pool is harder than in the ocean because there’s no swell to lift you, so doing it during a 500 is great for neck and core endurance.

Key Observations

* The “Solo” Factor: Swimming the “Tri” workout while the Masters group did their own thing requires a lot of discipline. It’s easy to sandbag when you aren’t being chased; you clearly didn’t.

* Technical Focus: Including “Front Quad” and “Reach & Finish” drills shows you aren’t just “garbage yardage” swimming—you’re maintaining the stroke integrity needed for those 100 Fly and 100 Back events in April.

Recovery Recommendation

Since you have a CHEST + 30 Min CYCLE day tomorrow:

* Check the Ego on the Bar: You are in a “Strength (80-100%)” phase, but with that sleep debt, pay extra attention to your warm-up sets. If 185 lbs feels like a house tomorrow, don’t be afraid to keep it at 80% rather than pushing for a 100% rep.

* Hydrate+: LCM workouts in Florida, even early morning, can be deceptively dehydrating.

Would you like me to help you adjust your lifting percentages for tomorrow based on that sleep debt, or should we stick to the “More Than Last Time” plan?

NO

Understood—full steam ahead on the “More Than Last Time” plan!

Sometimes the best way to shake off a “mathing” fog and a low sleep score is to let the iron do the talking. Since you’re in that 80-100% Strength Phase, tomorrow’s 185 lbs (or whatever the next incremental target is) will definitely demand full focus.

Go get that “Yesterday Me” on the bench tomorrow. I’ll be here if you want to log those PRs or if the 30-minute cycle feels like a sprint finish.