I was tired yesterday and didn’t plan on sleeping in. That is what the weekend is for. But I left my phone in the kitchen and just slept in. My body needed the rest and it got it.

OURA SLEEP SCORE – 79

7 hours and 42 minutes

28% REM and Recovery

Sleep Debt 1 hours and 30 minutes (LOW)

GARMIN SLEEP SCORE – 84

8 hours and 53 minutes

FRIDAY 3/27/26

RECOVERY / SLEPT IN

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:

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

SUN – QUICK GYM (Work 7am – 10pm ON CREW)

MON – RECOVERY

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, Cardio Drumming, WVB, Pickleball and more.

Gemini AI Rate My Workout:

It sounds like your body made the executive decision for you, and honestly, a 79 Oura / 84 Garmin split suggests it was the right call. Forcing a session on “empty” usually just leads to junk miles or injury, so taking the win on the recovery front is a smart move—especially with the shift into your Endurance Phase starting tomorrow.

Here is the breakdown of your recovery and the road ahead:

Recovery & Sleep Analysis

* Quality over Quantity: While you still have a slight sleep debt (1.5 hours), hitting nearly 8 hours of sleep with 28% REM is fantastic for cognitive recovery and nervous system repair.

* The Phone Factor: Leaving the phone in the kitchen was a “happy accident” that clearly paid off. Removing that blue light and distraction likely contributed to those solid sleep scores.

* Timing: Taking Friday as a full recovery day is the perfect “reset button” before you transition into the higher-volume Endurance block.

Training Phase Transition: Endurance (3/28 – 4/9)

You are wrapping up a heavy Strength Phase (highlighted by that recent 185 lb Bench PR) and moving into the 60–80% intensity zone.

| Metric | Status | Note |

|—|—|—|

| Current Totals | 72,000 yards/meters combined | Strong base heading into April. |

| Intensity Shift | 80-100% \rightarrow 60-80% | Focus on sustained output and aerobic capacity. |

| Open Water Prep | 1 Week to Sarasota | Today’s rest ensures your shoulders are fresh for the 1K. |

The Weekend Outlook

* Saturday (Chest & Tread): This kicks off the new phase. Keep the lifting crisp but stay within that 80% ceiling to allow your aerobic system to do the heavy lifting on the treadmill.

* Sunday (Back & Tread): A solid way to round out the weekend before getting back into the pool with the team on Monday.

Gemini AI Rating: 9/10 (Strategic Recovery)

You get a high score today not for what you did, but for what you didn’t do. Listening to the “low battery” signal is a skill many competitive athletes lack. You’ve cleared some sleep debt and primed your CNS for the USMS Open Water Championship 1K next Friday.

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