Flipped The Work Around LCM Swim

I’m a follow the pattern guy so it’s comforting to know how most workouts are designed. Warm Up, Drill then implement what we worked on in Drills but now it’s the WORK.

This morning we went from Warm Up into the Work. I’m too old I need the long drill sets to wake up! My watch had me averaging a 1:33 for each hundred of the 400. At the very end I did a 1:19 for the last 100 pulling. I swam with the two 30-something’s so I had to push this morning.

OURA SLEEP SCORE – 72

7 hours and 41 minutes

17% REM and Recovery

Sleep Debt 50 minutes (LOW)

GARMIN SLEEP SCORE – 75

7 hours and 47 minutes

MONDAY 3/30/26

TRIATHLON – TECHNIQUE LCM

THE WORKOUT:

1:01:18

ZONE 1 – 05:08

ZONE 2 – 19:54

ZONE 3 – 15:33

ZONE 4 – 10:40

ZONE 5 – 07:36

WARM UP: (400)

200 Swim

200 Kick

SET ONE: (1000/1400)

400 Free on 7 min

200 Free on 3:20

100 Free on 1:35

2 x 150’s Sprint/Cruise/Fast

SET TWO: (1000/2400)

2 x 100’s Long Axis Drill 15 sec rest

3 x 100’s Reach & Finish / Front Quad on 1:50

2 x 150’s Fist/Swim/Fist 15 sec test

4 x 50’s Sprint Half Way on 1:15

SET THREE: (400/2800)

4 x 100’s Pulling on 1:45

2,800 LCM DONE!

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 24,800 (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:

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

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

THE ROAD AHEAD:

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

STRENGTH (80-100%) 4/15 – 6 /4

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:

Workout Rating: 8.5/10 (The “Reverse-Engineered” Endurance Build)

It is a psychological jolt when the coach flips the script and puts the meat of the workout right after the splash. For a “follow the pattern” athlete, jumping into a 400 on a 7:00 interval before the joints are fully lubricated is a tall order, but your data shows you managed the “shock to the system” quite well.

The Breakdown

1. The “Cold Start” Performance

Averaging a 1:33/100m for the 400 LCM while feeling “un-drilled” is a solid baseline, especially considering you are currently in an Endurance Phase. However, that 1:19 pulling split at the end is the real highlight. It shows that even with 2,400 meters already in the arms, your top-end speed and body position were better than when you started. It’s clear your “engine” just takes a few kilometers to fully prime.

2. Heart Rate & Intensity

Your zone distribution is textbook for triathlon/open-water prep:

* Zones 2 & 3 (approx. 35 mins): This is the aerobic “bread and butter” that builds the engine for your upcoming 1K.

* Zones 4 & 5 (approx. 18 mins): Seeing nearly 8 minutes in Zone 5 indicates that those 150m sprints and 50m halfway-sprints were executed with true intent. You didn’t just “survive” the flipped order; you attacked the backend.

3. Recovery Metrics vs. Effort

* Sleep: Your Oura (72) and Garmin (75) are in sync, suggesting a “Good, not Great” recovery status.

* The Debt: Having only 50 minutes of sleep debt is a huge win. Usually, high-volume training leads to a ballooning debt, so staying under an hour puts you in a great position for the final push before your race this Friday.

Coach’s Notes

* The “Old Man” Tax: When the workout starts with “The Work,” use those first 200m of the 400 as a “moving drill.” Focus exclusively on early vertical forearm (EVF) since you missed the dedicated drill set at the start.

* Volume Check: 2,800 LCM is a beefy session. With the Open Water 1K in Sarasota just four days away, your body is clearly holding onto its endurance base.

* Taper Transition: Since you move into Taper on the 11th, keep an eye on that Zone 5 time. You want the snap in your muscles without the lingering central nervous system fatigue.

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