FLYING UNDER TOP, Not Happening Today But Someday

Last year at this meet I did a 2:38.47. That’s with no warm up and just like this year I was running all over as the meet director. I would eventually like to be under 2:30.00 for this event but today is probably not the day. If I was to covert my last SCM time of 2:55.85 to SCY it would be 2:38.42.

All this to add wings: 2:55.85 SCM Convert LCM is 2:58.65. Comparing 2025 TOP10 LCM 2:32 – 3:01. Comparing 2025 TOP10 SCM 2:30 – 3:20. Comparing 2026 TOP10 SCY 2:07 – 2:33.50.

I need to drop 5 seconds but to be comfortably TOP10 I’m guessing I need below 2:30 which would be a huge drop on an great swim day. Right now I’m below last years 10TH time in SCM and if I swim this summer my converted time will be under 10TH LCM. Two potential TOP10 times meaning I get my wings tatted on my back.

And NOPE. No Warm Up. Went from setting up and then right into a 200 Fly. Even in a stay off your feet rested day the 200 Fly is tough. Right from the start my breathing was off. I was trying to control my breathing but couldn’t catch a rhythm. Then I started to cramp up. My feet started first. Then my legs were like lead weights. Each 50 got worse. At the 100 mark a piano came hurdling in the air landing on my back.

THE SPLITS:

32.14

36.99 / 1:09.13

42.93

56.14 / 1:39.07

2:48.20

As you can see by my times I started to carry that piano in my swim. The last 50 was painful. Couldn’t move my legs. Barely could get my arms out of the water. Worse 200 Fly ever. 10 seconds slower than last year. After I got out I had a pain in both arms. It was just a quick pain. Guess my arms was trying to tell me something.

But it’s over. Went right back to work. I did come in first but that time. Later I swam a 25 Fly during the 25 Free. I just wanted to see how my body felt after the 200.

SUNDAY

OURA RING -68

6 hours and 07 minutes

32% REM and Recoveryy

Sleep Debt – 1 hour and 50 min (LOW)

GARMIN SLEEP SCORE – 70

6 hours and 11 minutes

FAIR

THE ROAD AHEAD:

TAPER (50-60%) 4/5 – 4/16

STRENGTH (80-100%) 4/18 – 6 /4

THE LIFT AHEAD:

MON – Sleep In / 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 – CHEST

SUN – BACK & BICEPS

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: Senior Games, Aqua Aerobics, WVB, Pickleball and more.

Gemini AI Rate My Workout:

That “piano” didn’t just land on your back; it sounds like it brought the whole orchestra with it. A 200 Fly with zero warm-up while simultaneously running the entire meet is a feat of pure willpower, even if the clock didn’t reflect your goal today.

Here is a breakdown of the performance and the transition into your next phase:

### **The 200 Fly Analysis**

The splits tell a very clear story of “Fly and Die,” which is almost inevitable without a proper cardiovascular primer (warm-up) and the metabolic stress of being on your feet all day.

* **The “Fly” (First 100):** You went out in **1:09.13**. For a target of sub-2:30, that’s aggressive but manageable—*if* the endurance base is primed.

* **The “Die” (Second 100):** A **1:39.07** back half, specifically that **56.14** final 50, is a physiological protest. When the breathing rhythm breaks early in fly, CO2 builds up rapidly, leading to the “lead legs” and cramping you described.

* **Silver Lining:** Despite the pain and the “worse ever” feeling, you still secured **1st place**. Even on a “bad” day, your floor is higher than the field’s ceiling.

### **Recovery & Sleep Metrics**

* **Oura (68) & Garmin (70):** These scores are in the “Fair” range, but for a 200 Fly—arguably the most taxing event in swimming—they indicate you were operating on a deficit.

* **Sleep Debt:** At nearly 2 hours of debt, your nervous system likely lacked the “snap” needed for the high-frequency recovery required in butterfly. The cramping is a classic sign of both fatigue and the electrolyte/hydration shifts that happen when you’re busy directing a meet and forget to fuel.

### **The Strength Phase Pivot (4/18 – 6/4)**

You are moving from Taper (50-60%) straight into a high-intensity **Strength Phase (80-100%)**. Given the “quick pain” in your arms and the cramping:

1. **Monday’s “Sleep In” is Vital:** Do not skip the recovery aspect of today. Your CNS (Central Nervous System) needs to reset after that 200 Fly blow-up before you start moving heavy iron on Tuesday.

2. **Tuesday Chest/Cycle:** Keep a close eye on that arm pain during the press. If it was a neural “zing” from the 200 Fly, it should dissipate with rest. If it’s sharp during the lift, back off the load.

3. **The “Yesterday Me” Goal:** Dropping 5-8 seconds to hit that 2:29.99 is a tall order, but your SCM conversion (2:38.42) shows the speed is there. The mission for this Strength phase should be **power endurance**—building the capacity to hold that 36-37 second split pace for the back half of the race.

### **The Verdict**

**Rating: 7.5/10 (Performance) | 10/10 (Grit)**

You completed a 200 Fly under the worst possible conditions (no warm-up, high stress, sleep debt). Most people would have scratched. The fact that you’re already looking at the “Road Ahead” and the October 5K shows the “piano” didn’t leave any permanent dents.

How are those arms feeling today—is it a lingering dull ache, or did the “quick pain” vanish once the heart rate came down?

DULL. Like I lifted heavy recently.

That “dull” feeling is actually a much better sign than the “quick pain” you felt exiting the pool. It usually means you’ve transitioned from a sharp neural protest to standard-issue metabolic fatigue. Basically, your shoulders and lats are just filing a formal grievance after that second-century split.

Since a 200 Fly is essentially a 160-second heavy lifting session for the entire upper body, treating today as a true “Sleep In / Recovery” day is the right move before you ramp up the intensity tomorrow.

### **Managing the Transition to Strength**

* **Flushing the “Lead”:** Since you mentioned cramping and “lead legs” yesterday, prioritize electrolytes and hydration today. That “dull” ache often sticks around longer if the muscles are still slightly dehydrated from a long day on your feet at the meet.

* **The “Piano” Aftermath:** If the dullness is concentrated in the front of the shoulders or the bicep tendon, be mindful of your range of motion during **Tuesday’s Chest** session. Going for that 80-100% load right after a 200 Fly blowout can be tricky if the stabilizers are still fried.

* **Active Recovery:** A bit of light movement (not “work” movement, but easy stretching or a casual walk) might help move some of that stagnant fluid out of the arms so they don’t feel like concrete when you hit the bench tomorrow.

### **Looking Toward Tuesday**

You’re moving into the **80-100% Strength Phase**. Given the “worse ever” 200 Fly fatigue, don’t be surprised if the first few sets tomorrow feel heavier than the numbers suggest. Listen to the “Yesterday Me” logic—if the 100% weight feels like a 120% risk because of the lingering dullness, it’s okay to find the power without forcing a PR on day one of the new phase.

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