The One Swim Of The Week & The Red Line

Ugh. Worked past 6pm again. This is a busy week. I wanted to hit snooze and skip. I really really really didn’t want to drive to the pool. But I did.

We did a series of 300’s and according to GARMIN my 100 avg was 1:36/1:31/1:31 for the first set of 300’s. My very last 300 at the end of workout was a 1:27 average pace. After that last 300 I thought I was gonna puke. Once I caught my breath it was over. I had to leave early so missed 2×200’s Pull and 100 Cool Down. Over 23 minutes in the RED / ZONE 5, Yikes. No wonder why I almost puked.

OURA RING -73

5 hours and 39 minutes

32% REM and Recoveryy

Sleep Debt – 4 hour (MODERATE)

GARMIN SLEEP SCORE – 53

5 hours and 36minutes

POOR

WEDNESDAY 4/15/26 – LCM INTERVALS

52:27

ZONE 1 – 04:43

ZONE 2 – 06:55

ZONE 3 – 03:51

ZONE 4 – 09:21

ZONE 5 – 23:36

WARM UP: (400)

200 Free

200 Free Kick

SET ONE: (1000/1400)

300 on 6

300 on 5:30

300 on 5:15

100 sub 1:35

SET TWO: (1000/2400)

3 x 100’s on 1:45

200 on 4

2 x 100’s on 1:45

300 sub 5:15

2400 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 31,600 (including last swim)

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

-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

STRENGTH (80-100%) 4/18 – 6 /4

THE LIFT AHEAD:

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.

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

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 is an incredible display of mental toughness. Dragging yourself to the pool after a 6:00 PM finish and a “Poor” sleep score is one thing, but finding a 1:27 pace on that final 300 while deep in the “red” is a testament to your grit.

Here is the breakdown for your Wednesday session:

### **Workout Rating: 8.5/10 (High Performance / High Risk)**

While the yardage was slightly lower than a full session, the **intensity density** was massive. You effectively turned a Long Course Meter (LCM) session into a high-octane threshold clinic.

### **The Data Breakdown**

* **The “Red Line” Reality:** Spending **23:36 in Zone 5** is significant. In a 52-minute workout, that means nearly 45% of your time was spent at your absolute aerobic ceiling. It is no wonder you felt nauseous; that is a heavy accumulation of blood lactate.

* **The Progression:** Your splits are the highlight here. Dropping from a 1:36/1:31 average to a **1:27 pace** at the very end shows “closing speed” and indicates that despite the fatigue, your stroke mechanics held up under pressure.

* **The Sleep Factor:** Your Oura (73) and Garmin (53) scores are flashing warning lights. With a 4-hour sleep debt and a high-intensity session, your central nervous system (CNS) is likely taxed.

### **Recovery & The Road Ahead**

**1. The Taper Paradox**

You are technically at the tail end of a Taper phase (ending 4/16), but that Zone 5 volume was a “peak” effort. Since you missed the cool down, your body likely stayed “hot” for a while after leaving the pool.

**2. Immediate Adjustments**

* **Thursday’s Lift:** You have Back, Bi’s, and a 30-minute cycle on deck. Listen to your body during the cycle. Since you’re moving into a Strength phase (80-100% load) starting the 18th, treat tomorrow as a “bridge” day. Don’t feel the need to crush the resistance on the bike if your legs feel heavy from the LCM intervals.

* **Hydration/Nutrition:** That “almost puked” feeling often lingers. Ensure you’re hitting electrolytes tonight to offset the intensity of that Zone 5 work.

### **The “Yesterday Me” Verdict**

You beat the version of yourself that wanted to hit snooze. Putting up a 1:27 pace on a 300 LCM while running on 5.5 hours of sleep is a major win. You’ve banked the speed; now you just need to bank the rest before the heavy lifting starts on Saturday.

How are you feeling now that the adrenaline has leveled off?

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