One Week And Two Sleeps To USMS Open Water Championships. It’s all now about keeping healthy and keeping the tools sharp.

Yikes! Today was not an easy workout I kept on getting pushed by the 30-something’s which is a good thing. I started the workout feeling tight in the Chest area from yesterdays lifts.

As I said the 30-something’s made me push. I will admit I had to struggle and push myself which is the point.

OURA SLEEP SCORE – 67

6 hours and 51 minutes

17% REM and Recovery

Sleep Debt 1 hours and 50 minutes (LOW)

GARMIN SLEEP SCORE – 68

6 hours and 04 minutes

WEDNESDAY 3/25/26

MASTERS SWIM – ENDURANCE / PACING

THE WORKOUT:

LCM

1:08:39

ZONE 1 – 15:56

ZONE 2 – 10:28

ZONE 3 – 14:38

ZONE 4 – 23:37

ZONE 5 – 15/56

WARM UP: (500)

300 Free

150 Back

50 Fly

SET ONE: (1000/1500)

200 – 100 Free / 50 Breast / 50 Free on 4:10

200 – 100 Free / 50 Back / 50 Free on 4:10

200 – 100 Free / 50 Fly / 50 Free on 4:10

200 IM on 4:15

200 Free sub 3:40

SET TWO: (1000/2500)

3 x 100 Free on 1:45 (300)

2 x 200 Free on 3:45 (400/700)

300 Free sub 5:00 (300/1000)

SET THREE: (700/3200)

3 x 200 Free Pull on 3:30

100 Cool Down

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 22,000 (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:

THU – BACK & BICEPS (have a work event either at 6am 7am)

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

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

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

SAT – RECOVERY and Work / Announce 5K

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 is a gritty Wednesday session, especially with the 1K Open Water Championship looming. Getting pushed by the “younger crowd” while dealing with chest tightness from a heavy lift is exactly what builds that mental toughness needed for a race-pace 1K.

Here is the breakdown of your workout and recovery metrics:

Workout Analysis: Masters Swim (LCM)

This was a high-volume, high-intensity endurance session. The zone distribution shows a massive amount of work in Zone 4 (23:37) and Zone 5 (15:56). Spending nearly 40 minutes in those top tiers is an incredible feat for an LCM session, particularly during Set Two’s descending intervals.

* The 3200m Volume: For a 1K open water specialist, this 3.2km total is a perfect “over-distance” session. It ensures that when you hit the water in Sarasota, the 1K distance will feel relatively short and manageable.

* The “Pacing” Focus: Your Set Two (3×100, 2×200, 1×300) is a classic ladder that tests your ability to hold a line as fatigue sets in. Sub-5:00 on the 300m at the end of that set is solid pacing.

* The Recovery Pull: Ending with 3 x 200 Free Pull was a smart way to maintain distance per stroke while letting your legs (and that tight chest) find a rhythm without the maximum tax of a full kick.

Recovery & Readiness

Your sleep scores are the “yellow light” on your dashboard today:

* Sleep Debt: At nearly 2 hours of debt and a score in the high 60s, your body is likely feeling the cumulative load of your “80-100% Strength” phase.

* REM/Recovery: 17% is on the lower side for optimal cognitive and muscular repair.

* The “Tight Chest” Warning: Feeling tight from yesterday’s lifts during a swim is your body’s way of saying the “Progressive Overload” is working, but the muscle fibers are still in repair mode.

The Road to Sarasota (9 Days Out)

You are currently at the tail end of your Strength Phase (80-100%). Transitioning into the Endurance Phase (3/28) this weekend will be a welcome shift for your CNS.

* Thursday’s Lift: Since you have a work event and a Back/Bicep day scheduled, focus on mobility. If the chest is still tight, prioritize extra stretching and foam rolling to ensure your lats aren’t restricted for Friday’s team swim.

* Hydration/Nutrition: With that much time in Zone 4/5 today, prioritize electrolytes today to ward off any cramping or further fatigue.

Workout Rating: 9.2/10

This was a “championship-caliber” effort. You didn’t just go through the motions; you engaged with the competition in the lane and hit your time targets despite physical tightness. That’s how PRs are built.

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