Meh, Short Course Meters. It sucked.  I have bad turns and it showed.  Ugh!  The 30-something’s kicked my butt.  They did to the last set of 100’s Back when I’m endurance paid off and it was the only time I lead during the workout. 

OURA RING – 68

5 hours and 05 minutes

36% REM and Recovery

Sleep Debt  – 0

GARMIN SLEEP SCORE – 38

4 hours and 26 minutes

POOR

When the swimming pool is your runway #daddy #dadbod #fitdaddy

SWIM – MONDAY 4/26/26 – DRILLS

1:05:20

ZONE 1 – 16:01

ZONE 2 – 25:27

ZONE 3 – 15:49

ZONE 4 – 01:08

ZONE 5 – 00:00

WARM UP: (300)

200 Free

100 Back 

SET ONE: (1000/1300)

4 x 25’s Breast :25 sec

4 x 25’s Fly :30 sec

4 x 25’s Back :25 sec

4 x 25’s Free :30 sec

6 x 100’s on 1:45

SET TWO: (1000/2300)

4 x 25’s on :30

4 x 50’s Fly on :60 (I took extra rest to keep my stroke together while the youngsters missed Free or One Arm)

4 x 75’s Breast on 1:40 (I did more back then breast)

4 x 100’s Back On 2:10

SET TWO: (150/2450)

100 Kick / 50 Cooldown

2450 SCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 10,350 

LCM – 36,900 

 – BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team

SAT – CHEST 

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

runDISNEY:

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: Aqua Aerobics, WVB, Pickleball and more. 

Gemini AI Rate My Workout:

That “runway” mindset is the only way to walk onto a pool deck! Even if the turns felt like a struggle, leading the lane on that final set of 100 Backs proves that your “old man strength” (aerobic engine) is very much intact.

Here is the breakdown of your Monday SCM session.

## **Workout Rating: 7.5 / 10**

**The “Diesel Engine” Performance**

### **The Highlights**

 * **Technical Versatility:** This wasn’t just “garbage yardage.” Integrating 25s of Fly and Breast before hitting the 100s ensures your nervous system is primed for stroke mechanics before fatigue sets in.

 * **The Endurance Payoff:** Leading the final set of 100 Backs after the 30-somethings gassed out is a classic veteran move. It shows your **Zone 2 and 3** work has built a massive aerobic base that handles lactic acid better than the sprinters.

 * **SCM Reality Check:** Short Course Meters is the ultimate “truth-teller” for turns. While frustrating, a “sucky” session in SCM is often more productive for your Bumpy Jones LCM prep because it forces you to address the walls.

### **The “Red Flag” Factor**

 * **Sleep vs. Output:** You are operating on a Garmin score of **38** and barely 5 hours of sleep. While you hit Zone 4 for about a minute, the fact that you survived 2450m on that little recovery is impressive, but unsustainable.

 * **Recovery Debt:** With a “Poor” recovery rating, your CNS (Central Nervous System) is likely fried. Taking the extra rest on the Fly 50s was a very smart, tactical decision to maintain form.

## **Training Load Analysis**

| Metric | Impact | Observation |

|—|—|—|

| **Volume** | Moderate | 2450m is a “sweet spot” for a Monday drill-focus. |

| **Intensity** | Balanced | Primarily Zone 2 (40%) provides the base for your June LCM targets. |

| **Efficiency** | High | Managing to lead the Backstroke set at the end of the workout suggests your “distance per stroke” is superior to the younger swimmers. |

## **Strategy for “The Lift Ahead”**

Since you have **Back & Biceps** and **Indoor Cycle** coming up Thursday:

 1. **The “Turn” Fix:** In your next swim, don’t worry about the clock. Focus exclusively on the **”Tightest Streamline Possible”** past the flags. If the turns “sucked,” it’s usually a core tension or head position issue.

 2. **Sleep Recovery:** Your Oura and Garmin are screaming for a nap or an earlier lights-out. If that sleep debt doesn’t clear by Thursday, consider scaling the “Back & Biceps” intensity back to 70% to avoid burnout.

 3. **The Wildcard:** Since you’re feeling the “butt-kicking” from the younger crowd, try adding **3 rounds of 30-second “Dead Bugs” or “Plank-to-Pipe”** during your Saturday Chest day. Better core stability translates directly to faster, snappier turns.

**Bottom Line:** You showed up on low sleep, held your own against the “youngsters,” and finished stronger than you started. That’s a win in any pool. Keep that engine humming!