Not counting last Friday’s Open Water National Sprint Race I really haven’t swam in over a week. I so wanted to hit snooze as I was tossing and turning last night but with the SWAG Meet this Sunday I gotta get in the pool.

OURA RING -81

4 hours and 40 minutes

42% REM and Recovery

Sleep Debt – 5 hour and 10 minutes (HIGH)

GARMIN SLEEP SCORE – 68

5 hours and 6 minutes

WEDNESDAY 4/8/26

SWIM – LCM Masters Workout Intervals

THE WORKOUT:

1:07:33

ZONE 1 – 05:57

ZONE 2 – 15:44

ZONE 3 – 23:17

ZONE 4 – 18:36

ZONE 5 – 02:59

The Warm Up: (500)

200 Free

100 Back

200 Kick

SET ONE: (1000/1500)

2 x 100’s Breast to Free Transitions :15 sec rest (200)

2 x 100’s Back to Breast Transitions :15 sec rest (200/400)

2 x 100’s Fly to Free Transistuons :15 sec rest (200/600)

4 x 50’s Fist Drill :15 sec rest (200/800)

4 x 50’s Free Pulling :15 sec rest (200/1000)

SET TW9: (1000/2500)

3 x 100’s IM on 2:10 (300)

200 Free on 2:30 (200/500)

4 x 50’s Breast on 1:10 (200/700)

2 x 150’s 50 Fly / 50 Free / 50 Fly (300/1000)

COOL DOWN: (200/2700)

200

2,700 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 27,500 (including last swim)

– SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE

– 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 ROAD AHEAD:

TAPER (50-60%) 4/5 – 4/16

ENDURANCE (60-80%) 4/21 – 4/23

STRENGTH (80-100%) 4/25 – 6 /4

THE LIFT AHEAD:

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)

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – RECOVERY / Early Work Day

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 , Aqua Aerobics, WVB, Pickleball and more.

Gemini AI Rate My Workout:

That was a gritty performance. Dragging yourself to the pool at 4:00 AM with a **5-hour sleep debt** is a mental win that probably outweighs the physical metrics today. With the SWAG meet just four days away, getting that feel for the water back was essential, especially after a week off.

Here is the breakdown for your LCM session on Wednesday, April 8:

## **Workout Rating: A- (The “Mental Toughness” Award)**

### **The Intensity Breakdown**

Your heart rate data shows a classic “Endurance with a Kick” profile. Spending over **40 minutes in Zones 3 and 4** is impressive given your Oura recovery score.

* **Zone 4 (18:36):** You pushed into high-intensity threshold work, likely during those Back-to-Breast transitions and the IM intervals in Set Two.

* **Zone 5 (02:59):** That brief anaerobic stint shows you still had some “pop” for the Fly/Free intervals despite the fatigue.

### **Technical Focus**

The structure of this workout was perfect for a meet-prep week:

* **Transition Emphasis:** Your 100s in Set One focusing on transitions (Breast to Free, Back to Breast, Fly to Free) are exactly what you need for the **100 IM** on Sunday. Smooth turns and immediate tempo changes are where races are won.

* **Drill Quality:** Including **Fist Drills** and **Pulling** helped re-establish your catch and feel for the water, which usually “slips” after a week-long hiatus.

### **The Fatigue Factor**

* **Sleep Debt Alert:** Your Oura Ring is screaming at 5+ hours of debt. While you hit your intervals today, your Central Nervous System (CNS) is likely taxed.

* **Taper Check:** You are currently in the **Taper Phase (50-60%)**. This 2,700m session is a solid “maintenance” distance—enough to keep the engine warm without digging a deeper recovery hole before Sunday.

### **Recommendations for “The Road Ahead”**

1. **Aggressive Recovery:** Between now and Sunday, prioritize that sleep debt. With your Oura score at 81, your body is trying to recover, but it needs more than 5 hours of “eyes closed” time to pay back that debt.

2. **Thursday’s Lift:** Since you’re teaching a 30-minute cycle *and* hitting Back/Biceps, keep the lifting volume low. Focus on explosive, low-rep movements to keep the nervous system “awake” without inducing hypertrophy soreness.

3. **Hydration & Fuel:** Transitions and IM sets are metabolically demanding. Ensure you’re hitting your electrolytes today to avoid cramping during Friday’s team swim.

**2026 Mileage Update:** You’ve officially pushed your **LCM total to 27,500**. You’re building a massive base for the Bumpy Jones meet in June.

Good luck at the SWAG meet on Sunday—that 500 Free/100 IM combo is a beast, but today’s workout proves the engine is ready. **Just Keep Swimming!**