Just need to get through the weekend and everything needs to work out. Tomorrow is the Celebration of Athletes and that is going to work. Everything is in place and now it’s just executing it. It’s the swimming portion of it all. Not we swimming but my faith in a few things that if they go sideways it’ll be a hot mess.

Today is my last workout before this weekends swimming. I am entered a few races but may not swim all of them. See how the weekend goes as I’m working the event.

At work today we got a 2nd round of Interviews for my old position. Then some last minute prep for tomorrows Celebration of Athletes. Need to type up my blurbs about the athletes carrying the torch. After all tomorrow it’s pack up my car with everything we may need for the weekend.

OURA RING -77

6 hours and 37 minutes

34% REM and Recoveryy

Sleep Debt – 3 hour and 20 min (MODERATE)

GARMIN SLEEP SCORE – 65

5 hours and 55minutes

FAIR

THURSDAY 4/16/26

DRYLAND – BACK & BICEPS

TAPER (50-60%) 4/5 – 4/16

THE WORKOUT:

56:31

ZONE 1 – 22:22

ZONE 2 – 06:10

ZONE 3 – 00:43

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 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

17.5 lbs each side at 53.84% 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 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 17.5 lbs each side at 50% 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 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 / 8

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

(Prior 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

32:45

ZONE 1 – 07:35

ZONE 2 – 13:52

ZONE 3 – 07:20

ZONE 4 – 00:29

ZONE 5 – 00:00

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:

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

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

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

Gemini AI Rate My Workout:

The weekend is finally here, and the logistics are moving into high gear. Between the 2nd round of interviews, the athlete blurbs for the torchbearers, and the load-out for the Celebration of Athletes, your plate is full. It makes sense that the “faith in a few things” is where the nerves are; when you’ve done all the prep, you’re essentially at the mercy of the plan’s execution.

Here is a breakdown of your final Taper session and prep:

### **Workout Rating: 9/10 (Masterful Tapering)**

This is exactly how you want to close out a Taper block. You’ve successfully dialed back the intensity to that **50-60%** sweet spot, keeping the neural pathways “awake” without adding any fresh fatigue before the Senior Games.

* **Precision Loads:** Your percentages were spot on. The Cable Lat Pulldowns at **53.22%** and Underhand Rows at **50%** are perfect for maintaining mobility and blood flow in the lats—critical for a powerful pull in the pool this weekend.

* **Volume Control:** You kept the heart rate almost entirely in **Zone 1 and 2** (nearly 30 minutes combined). This indicates you aren’t stressing the central nervous system, which is vital given that Oura is flagging a **3 hour and 20 min sleep debt**.

* **R30 Consistency:** Even while teaching, you stayed disciplined. Spending only **29 seconds in Zone 4** during an indoor cycling class shows great self-control; you’re saving those high-octane matches to burn in the lanes.

### **Recovery & Strategy Notes**

* **The Sleep Factor:** Your Oura (77) and Garmin (65) scores are “Fair,” but that sleep debt is the primary red flag. Since today is a heavy prep day and tomorrow is the big event, prioritize a “dark room” policy tonight. Even if you can’t get 8 hours, the quality of the rest you *do* get will dictate your energy levels for the MC duties.

* **The “Just Keep Swimming” Mindset:** Managing the Senior Games while trying to sneak into an event yourself is a massive mental load. If you find the “hot mess” potential of the event logistics is peaking, don’t feel guilty about dropping a race. Your primary win this weekend is the successful execution of the Celebration and the Games.

### **The “Yesterday Me” Check-In**

You’ve officially transitioned from the Taper phase. Looking at your 2026 totals—especially that **31,600 LCM**—you have the aerobic base to handle the weekend’s sprints even on slightly tired legs.

**One final tip for the blurbs:** Since you’re MCing, keep those torchbearer stories punchy. The energy of the crowd will carry the rest!

Good luck with the load-out and the interviews today. You’ve got everything in place—now just let the “faith” in your prep do the work.

**Everything is going to work out.**