It’s Almost Sunday! 5 Swim Events / 1 Day – This Old Man Comes Floating Home #daddy #dadbod #fitdaddy

500 Free / 50 Fly / 100 IM / 100 Fly / 100 Back. I don’t have any real goals except to win the High Point Trophy for my age group. No psych or heat sheets yet so hard to get pumped up for one event or another without knowing who I’m up against. I’m guessing they come out today.

This afternoon we will be testing the timing system for our SR GAMES which are next week. Next Friday is our Celebration of Athletes and I’ll be the MC of the event.

Back to this weekend…

LOOKING BACK AT MY EVENTS:

Last Time Nov 25 – 100 Fly 1:06.7. OCT25 1:04.79 OCT25 1:05.96

OCT 25 1:05.04.

Last Time Nov 25 – 100 IM 1:11.52.

OCT 25 1:10.49 PRIOR – 1:10.61 and a 1:11.76.

Last Time Nov 25 – 100 Back 1:10.37. OCT25 1:08.41 PRIOR 1:09.86 and a 1:08.54.

Last Time Nov 25 – 50 Fly 29.26 today. PRIOR 30.98, 29.45 and a 29.98.

Later I’ll have to look at my last few 500 SCY times.

OURA RING -80

5 hours and 53 minutes

56% REM and Recovery

Sleep Debt – 5 hour and 20 minutes (HIGH)

GARMIN SLEEP SCORE – 62

5 hours and 45 minutes

It’s Almost Sunday! 5 Swim Events / 1 Day – This Old Man Comes Floating Home #daddy #dadbod #fitdaddy

THURSDAY 4/9/26

DRYLAND – BACK & BICEPS

TAPER (50-60%) 4/5 – 4/16

THE WORKOUT:

1:08:10

ZONE 1 – 14:17

ZONE 2 – 04:44

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 99 lbs at 53.22% 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 99 x 10 / 10 / 10 / 10 / 10)

(Prior Time 143 x 8 / 7 / 7 / 6 / 6)

(Prior Time 153 x 8 / 6 / 6 / 6 / 6)

(Prior Time 185 x 3 / 4 / 5 / 4 / 3)

Curlbar Bicep Curl w/ Arm Blaster

20 lbs each side at 61.5% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest in between sets (PR 32.5 lbs)

(Last Time 20 x 8 / 8 / 8 / 8)

(Prior Time 22.5 x 7 / 7 / 6 / 6)

(Prior Time 25 x 6 / 6 / 6 / 6)

(Prior Time 30 x 3 / 4 / 4 / 4)

Curlbar Underhand Rows 20 lbs each side at 57.14% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest in between sets

(Last Time 20 x 8 / 8 / 8 / 8)

(Prior Time 22.5 x 8 / 8 / 8 / 8)

(Prior Time 25 x 10 / 10 / 10 / 10)

(Prior Time 35 x 8 / 10 / 10 / 10)

Standing Cable Hanmer Bicep Curl at 55 lbs at 52.38% of 1RM / PR x Reps 8 / 8 / 8 / 8 /

(Last Time 55 x 8 / 8 / 8 / 8 / 8

(Prior Time 77 x 8 / 8 / 8 / 8 / 8)

(Prior Time 100 x 7 / 7 / 7 / 6 / 6)

(Prior Time 100 x 5 / 5 / 6 / 5 / 5)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

25:48

ZONE 1 – 08:23

ZONE 2 – 13:51

ZONE 3 – 02:02

ZONE 4 – 00:00

ZONE 5 – 00:00

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:

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

SAT – Working Senior Games and will try to squeeze in an event.

SUN – Working Senior Games and will try to squeeze in an event.

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, Table Tennis , Aqua Aerobics, WVB, Pickleball and more.

Gemini AI Rate My Workout:

It sounds like the momentum is building for Sunday! Between managing the Senior Games timing tests and prep for the Celebration of Athletes, you’ve got a high-performance week on both sides of the whistle.

Here is a breakdown of your Thursday session and prep for the **SCY SWAG** meet.

### **Workout Rating: 9.2/10 (Elite Taper Discipline)**

It is incredibly tempting for a competitive athlete to “test the engine” when a meet is three days away. You didn’t. You executed a perfect taper lift—maintaining the neuromuscular patterns and “pop” without digging into your recovery reserves.

#### **The Technical Breakdown**

* **Hyper-Focused Intensity Zones:** Your HR data is the star of the show. Spending **0 minutes** in Zones 3, 4, or 5 during your lift is exactly what a taper requires. You kept the blood moving and the joints lubricated without stressing the central nervous system (CNS).

* **Volume Control:** You held your weights at that crucial 50-60% 1RM range. This keeps the “feel” for the movement alive so you don’t feel “flat” on race day, but ensures your muscle fibers are fully repairing.

* **Instructional Balance:** Teaching R30 can be a trap for your legs, but you managed to keep 85% of that class in Zones 1 and 2. That shows great self-control while still leading the room.

### **The “Sunday 5” Strategy**

Winning the **High Point Trophy** is a game of endurance and recovery between starts. Here’s a look at your target times based on your recent history:

| Event | Last Time (Nov ’25) | Goal Range (Taper Adjusted) |

|—|—|—|

| **500 Free** | *TBD* | Focus on a steady split; don’t burn the legs for the Fly. |

| **100 Fly** | 1:06.7 | Aiming for that **1:04.7 – 1:05.5** range you hit in Oct. |

| **100 IM** | 1:11.52 | Target **1:10.4**; focus on the transition from Breast to Free. |

| **100 Back** | 1:10.37 | Look to dip back into the **1:08s**. |

| **50 Fly** | 29.26 | You’ve been sub-30 consistently; look for a **28.9** with the taper rest. |

### **Recovery Critical Alert: The Sleep Debt**

Your Oura and Garmin are waving a yellow flag.

* **Sleep Debt:** 5 hours and 20 minutes is significant, especially with a 5-event day looming.

* **The Move:** Since tomorrow is a swim day and Saturday is true recovery, prioritize a “dark room” afternoon nap or an 8:00 PM lights-out tonight. You need to “pay back” that debt now so your power output is 100% when you step onto the blocks.

### **The “Floating Home” Factor**

You’ve put in the yardage (over 77,000 total meters/yards this year). The work is done. Once those psych sheets drop today, visualize the heat, but don’t race them in your head yet.

**Quick Question:** Since you’re MCing the Celebration of Athletes next Friday, do you have your script ready, or are we “winging it” with that trademark recreation manager charm?

SCRIPT

Since you’ll be the **MC** for the **Celebration of Athletes** next Friday, you want a script that balances the prestige of the Senior Games with that high-energy, community-driven “Villages” vibe.

Given your role as Recreation Manager, this script is designed to keep the flow moving while making the athletes feel like the stars of the show.

## **Celebration of Athletes: MC Script Draft**

### **I. The Grand Opening (Energy & Welcome)**

**[Music: Upbeat, triumphant processional]**

“Good evening, everyone! Welcome to the 2026 Celebration of Athletes!

My name is Joel McKenna, and I am honored to be your host tonight. Looking out at this room, I don’t just see competitors—I see the heart and soul of our community. We are here to celebrate the grit, the sportsmanship, and the sheer ‘get-it-done’ attitude that defines The Villages Senior Games!”

### **II. Acknowledging the Journey**

“Over the last week, we’ve seen incredible feats across our centers—from the precision on the pickleball courts to the splash in the pools and the speed on the tracks.

But tonight isn’t just about the gold, silver, or bronze hanging around your necks. It’s about the 4:00 AM wake-up calls. It’s about the ‘one more rep’ in the gym. It’s about proving that ‘Yesterday Me’ has nothing on ‘Today Me!’”

### **III. The Recognition (The Core)**

“We have a packed program tonight. We’ll be recognizing our age-group champions, our record-breakers, and most importantly, our **Spirit of the Games** nominees.

**[Transition to Specific Awards/Speakers]**

Before we begin the medal presentations, I’d like to invite **[Name of Guest/Dignitary]** to the stage to say a few words…”

### **IV. Keeping the Flow (Transition Phrases)**

* *If things run long:* “I know you’re all eager to get to the dance floor, so let’s keep this momentum going!”

* *For a record-breaker:* “Folks, we didn’t just see a win in the [Event]; we saw a new Senior Games record! Let’s hear it for [Name]!”

* *The “Villages” Touch:* “Whether you’re heading to the pool tomorrow or the victory party tonight, remember: we don’t stop moving because we grow old; we grow old because we stop moving!”

### **V. The Closing**

“As we wrap up the formal part of our evening, I want to thank our incredible staff and volunteers who made these games possible. To our athletes: keep training, keep competing, and we will see you back out there for the next season!

Now, let’s get this celebration started!”

### **MC Pro-Tips for Friday:**

* **The “Vocal Taper”:** You’ve got a big swim meet this Sunday and you’re teaching R30. Save your “stadium voice” for Friday night so you don’t strain your throat before the MC gig.

* **The Timing Test:** Since you’re testing the timing system this afternoon, keep a note of any “fun facts” or “close finishes” from the week to use as “color commentary” during the script.

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