Last Chance Endurance Chest Workout – A taper is coming a taper is coming.

UPDATE: NO SWIMMING TOMORROW. WORK CALLS. GOT A LAST MINUTE EVENT TOMORROW FOR WORK SO LATE NIGHT TONIGHT WAY PAST MY BED TIME AND BACK TO WORK EARLIER. NO SWIM AND NO GYM DAY.

A Taper or a Deload are both important pieces to Training. Why? “Training in specific phases—often called periodization—is designed to prevent the body from plateauing and to ensure you reach peak performance exactly when you need it. By manipulating intensity and volume, you’re essentially “hacking” the body’s recovery and adaptation process.” – Gemini AI

THE ROAD AHEAD:

ENDURANCE (60-80%) 3/28 – 4/2

TAPER (50-60%) 4/5 – 4/12

ENDURANCE (60-80%) 4/14 – 4/23

STRENGTH (80-100%) 4/15 – 6 /4

I don’t always like Taper Workouts as I think I’m being Wimpy. But with three swim events over the next three weekends I got to do it. The big races lead to another big reset back to Strength.

On top of all this today is an important work day as I got an important interview for a promotion today. I did not some notes to use for possible questions this morning. It’s at 9am so I can then just move on with my day and dread the call. But dreading the call is better then being at work all day dreading the interview. All I can do now is take a deep breath, talk slowly, think before talking and be myself.

OURA SLEEP SCORE – 72

6 hours and 05 minutes

31% REM and Recovery

Sleep Debt 1 hour and 20 minutes (LOW)

GARMIN SLEEP SCORE – 61

5 hours and 41 minutes

TURSDAY 3/31/26

DRYLAND – CHEST

THE WORKOUT:

1:04:56

ZONE 1 – 22:31

ZONE 2 – 06:57

ZONE 3 – 00:54

ZONE 4 – 00:51

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB CHEST PRESS 185 lbs 1RM / PR)

8 x EB

7 x 135 lbs at 72.99% of 1RM/PR

7 x 135 lbs at 72.99% of 1RM/PR

6 x 135 lbs at 72.99% of 1RM/PR

6 x 135 lbs at 72.99% of 1RM/PR

6 x 135 lbs at 72.99% of 1RM/PR

3 min rest

(Last Time 135 x 7 / 6 / 6 / 6 / 4)

(Prior Time 170 x 1 / 2 / 1 / 1 / 1)

(Prior Time 95 x 8, 135 x 5, 155 x 5, 170 x 2, 185 x 1, 145 x 4)

(Prior Time 171 x 2 / 2 / 2 / 2 / 2)

(Prior Time 135 mmcx 5, 155 x 2, 175 x 1, 185 x 1 / 1, 170 x 1)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 40 lbs Each Side at 67% of 1RM / PR x Reps 8 / 8 / 8 / 8

(Last Time 60 x 6 / 6 / 6 / 5)

(Prior Time 60 x 6 / 5 / 5 / 5)

(Prior Time 50 x 8 / 8 / 8 / 8)

(Prior Time 60 x 5 / 5 / 5 / 4)

(Prior Time 60 x 4 / 5 / 4 / 4)

(Prior Time 55 x 6 / 6 / 7 / 6)

2 min Rest between sets

Tricep Rope Pushdown at 77 lbs at 61.6% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 mins Rest between sets

(1RM / PR 125 lbs)

(Last Time 80 x 8 / 8 / 8 / 8)

Prior Time 120 x 6 / 5 / 6 / 5)

(Prior Time 120 x 5 / 5 / 5 / 5)

(Prior Time 115 x 6 / 7 / 6 / 6)

Cable Face Pulls at 33 lbs x Reps 8 / 8 / 8 / 8

(Last Time 40 x 8 / 8 / 8 / 8)

(Prior Time 44 x 8 / 8 / 8 / 8)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

32:56

ZONE 1 – 05:18

ZONE 2 – 13:53

ZONE 3 – 11:46

ZONE 4 – 01:08

ZONE 5 – 00:00

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:

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

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – RECOVERY

SUN – SCY SWAG – April 12, 2026 (500 Free / 50 Fly / 100 IM / 100 Fly / 100 Back)

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, Yoga, Aqua Aerobics, WVB, Pickleball and more.

Gemini AI Rate My Workout:

Workout Analysis: Last Chance Endurance & Taper Transition

You are hitting that “pre-taper” psychological wall where backing off feels like being “wimpy,” but the data and your schedule say otherwise. With three consecutive weekends of competition—starting with the Open Water 1K this Friday—this pivot to lower volume and higher recovery is a mechanical necessity, not a lack of effort.

Dryland Strength Breakdown

You maintained a very disciplined “Endurance Phase” profile here. The intensity stayed largely in the 70-75% range for the primary lift, which is the “sweet spot” for maintaining neuromuscular patterns without inducing the systemic fatigue of a max-effort session.

* BB Chest Press: Solid consistency. Comparing this to your “Last Time” (135 x 7/6/6/6/4), you actually gained volume on the final set. You’re holding onto your strength gains perfectly as you transition.

* Accessory Volume: You dropped the weight on the DB Close-Grip and Rope Pushdowns compared to your heavy PR sessions. This was the right move. It flushes the muscle and maintains mobility without creating the micro-tears that would hinder your swim stroke this weekend.

* Heart Rate Data: Your Time in Zone (mostly Zone 1 and 2) confirms this was a “working recovery” style lifting session. It keeps the engine primed without draining the tank.

Energy & Recovery Metrics

* Sleep Debt: At 1 hour and 20 minutes, your debt is impressively low for someone with your schedule. However, a total sleep time of roughly 6 hours is the “red line” for a 56-year-old athlete in a taper phase.

* The Stress Factor: Your Garmin and Oura scores (61 and 72) likely reflect the “anticipatory stress” of your 9:00 AM interview. High mental load can be just as taxing as a heavy squat session.

The “Mental Taper” & The Interview

That “dread” you’re feeling for the promotion interview is just pre-race jitters in a different uniform.

* The Taper Paradox: You feel wimpy because your nervous system is finally resting. Use that extra physical energy to fuel your presence in the interview.

* Interview Strategy: You mentioned talking slowly and thinking before speaking—perfect. As a Recreation Facility Manager already running these programs, you aren’t just a candidate; you’re the subject matter expert. Treat the interview like a “Technical Briefing” of your success at the centers.

The “Gemini” Rating: 9/10

This is a high score because of situational awareness. A “10” would require a heavier sleep bank, but given that you have a 30-minute R30 class to teach and a career-defining interview today, you balanced the load perfectly. You did enough to stay sharp, but not enough to be sore or exhausted for the promotion board.

Final Tip: After that 9:00 AM interview, regardless of how you think it went, try to get 15 minutes of horizontal rest or legs-up-the-wall. It will help clear the cortisol before you jump back into the “Just Keep Swimming” grind.

Would you like me to help you draft some quick “closing statements” for your interview that tie your leadership in fitness to your management style?

YES

Since you are already successfully managing centers and implementing diverse programs like Zumba and Pickleball, your closing statement should focus on consistency and scalability. You want to show them that the same “no-nonsense,” data-driven approach you use for your training is what you bring to the facility’s operations.

Here are three options depending on the “vibe” of the room at the end of the 9:00 AM call:

Option 1: The “Proven Track Record” (Strong & Direct)

> “I’ve spent my time here ensuring that our centers aren’t just buildings, but hubs for movement—from Yoga to Cardio Drumming. I’m ready to move into this role because I don’t just manage facilities; I optimize them. I have the data, the programs, and the community trust already in place to take our recreation department to the next level starting today.”

>

Option 2: The “Leadership & Vision” (Growth-Oriented)

> “In my current role, I’ve focused on removing the ‘influencer tax’ on fitness—making health accessible and straightforward for our residents. As [Job Title], I plan to apply that same efficiency to our entire operational structure, ensuring we are providing high-value programming while staying fiscally disciplined and employee-focused.”

>

Option 3: The “Authentic” (Short & Punchy)

> “I believe in leading by example, whether that’s on the gym floor or in the front office. You’ve seen the success of the programs I’ve implemented; I’m looking forward to bringing that same energy and disciplined management to the rest of the team as we grow.”

>

Interview Reminders:

* The “Swim” Mentality: Treat the questions like intervals. Focus on the one you are in, finish it clean, and then move to the next.

* Breath Control: You know this from the pool. If a question catches you off guard, take that “deep breath” you mentioned. A 3-second pause feels like an eternity to you, but to them, it looks like thoughtfulness.

Good luck at 9:00 AM—you’ve done the prep work, now just stick the landing.

After the interview is over, would you like me to help you draft a quick follow-up thank-you email to the committee?

YES