May The Pace Be With You – SCM INTERVALS

Before we get into anything Inliked today’s swim practice. I’m not a fan of Breaststroke but I did like the structure of the workout. 

ALT, CONTROL, DELETE:  May The Pace Be With You 

ALT – Signed up for The Ritz-Carlton Memorial Day 5k.  This is part of May’s ALT SOCIAL Event. After the 5K there are exhibitors and Isigned up air a Spin Class also.  Guess I need to start running 

CONTROL – My Walls.  I really gotta work on my turns meaning meaning ab work. I gotta start doing some ab work in my Dryland training.  

DELETE – I gotta be better on the weekends with my nighttime elixirs.  I’d get better sleep and be less foggy in the morning. 

OURA RING – 72

7 hours and 01 minutes

21% REM and Recovery

Sleep Debt  – 2:10  MODERATE

GARMIN SLEEP SCORE – 74

7 hours and 37 minutes

FAIR

SWIM – MONDAY 5/4/26 – SCM INTERVALS

1:07:24

ZONE 1 – 05:49

ZONE 2 – 10:22

ZONE 3 – 18:53

ZONE 4 – 19:23

ZONE 5 – 09:15

WARM UP: (500)

200 Free

50 Back / 50 Breast

200 Kick Reverse IM

SET ONE: (1000/1500)

100 Free on 2:00 (100)

4 x 75’s Breast on 1:30 Ha! (300/400)

100 Free on 1:50 (100/500)

4 x 50’s Back on 60 (200/700)

100 Free on 1:45 (100/800)

4 x 25’s Fly in 30 (100/900)

100 Free sub 1:40 (100/1000)

SET TWO: (1000/2500)

4 x 100’s 50 Back / 50 Breast on 2:15 (400)

2 x 300’s Free w/ Build Pacing on 5:45 (600/1000)

SET THREE: (400/2900)

2 x 200 IM on 4:15

2,900 SCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 13,250 

LCM – 36,900 

 – BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

SAT – CHEST 

SUN – BACK & BICEPS

MON – SWIM w/ Team

runDISNEY:

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

The Ritz-Carlton Memorial Day 5k

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:

## 🌌 Workout Rating: 9.1 / 10

**”The Force is Strong with This One”**

This was a high-octane session. While you might not be a fan of the “frog kick” (Breaststroke), the interval structure and intensity distribution made for an elite-level conditioning day.

### 🏊 Swim Breakdown: SCM Intervals

The heart rate data tells the real story here. Spending nearly **29 minutes in Zones 4 and 5** is a massive cardiovascular effort.

 * **The Ladder Logic:** That first set was masterfully designed. Moving from a 2:00 interval down to a sub-1:40 on the 100 Free—while sandwiching stroke work in between—is perfect for building “speed under fatigue.”

 * **The IM Grind:** Ending a 2,900m SCM session with 200 IMs on a 4:15 interval is a true test of mental grit. It forces you to maintain technical integrity when your lungs are searching for air.

 * **Volume Check:** You’ve crossed the **92,000m** mark for 2026 across all pool lengths. That consistency is exactly how “Yesterday Me” gets beat.

### 🛠 The “Control” & “Alt” Strategy

**1. The “Walls” (Core/Dryland):**

To sharpen those turns, focus on **Hollow Body Holds** and **V-Sits**. These movements directly mimic the “pencil” streamline position you need coming off the wall. Adding a 5-minute “finisher” of these after your Chest or Back sessions will bridge the gap between gym strength and pool speed.

**2. The “Running Man” Transition:**

Since the Ritz-Carlton 5K is on the horizon, the engine is already there from the pool and the bike. The challenge will be the **impact**.

 * **Tip:** Start with “Strides”—short 20-second bursts of running at 80% effort on grass or a treadmill—to wake up the legs without overstressing the joints before Memorial Day.

### 🌙 Recovery & “Delete” Protocol

The **2:10 sleep debt** and the “Moderate” Oura score are the only red flags.

 * **The “Elixir” Effect:** Nighttime drinks (even “elixirs”) often trade immediate relaxation for fragmented REM sleep. Your 21% REM is decent, but reducing the fogginess will likely see those Garmin scores jump into the 80s.

 * **Tuesday Outlook:** With Chest and a 30-minute Indoor Cycle tomorrow, tonight is a prime opportunity to “repay” some of that sleep debt.

### 🗓 The Road Ahead

 * **Tomorrow:** Chest + Lead the pack in the Cycle studio.

 * **June Target:** Bumpy Jones LCM is looming. The SCM intervals today are great preparation for the long-course grind.

**Great effort today. Keep the yardage climbing and the turns tight!**