Revenge of the 6th or 400 IM. Only the Dark Side Would Put In A 400 IM In A Workout 

OURA RING – 65

5 hours and 35 minutes

19% REM and Recovery

Sleep Debt – 4:30  MODERATE

GARMIN SLEEP SCORE – 46

6 hours and 06 minutes

POOR

Was hoping Garmin would of had my splits but nope. The 2 x 300’s 4:51 & 4:43. The 200’s and 100’s seemed to have run together as I don’t have all the times. The watch had a 600 followed by 4×200’s and 2×100’s. Looking at it for the 200’s a 3:15 and a 3:13. The last 100 a 1:32. Not my best workout times but still good. 

I was sore from my Dryland this week. Boy did I feel it. Be been taking my Sermorelin

in the am instead of pm and I did miss it yesterday. Don’t know if that okayed a factor or not. Plus after that long Endurance/Taper Phase maybe I just forgot how my body feels during a Strength Phase. Either way everything hurts. In a good muscle training growth way. 

SWIM – WEDNESDAY 5/6/26 – LCM INTERVALS/ENDURANCE

1:05:45

ZONE 1 – 05:59

ZONE 2 – 23:21

ZONE 3 – 14:39

ZONE 4 – 12:11

ZONE 5 – 06:24

WARM UP: (500)

300 Free Swim

150 Back

50 mixed

SET ONE: (1000/1500)

3 x 200 Free Descending by 200 on 3:50

4 x 100’s Free on 1:45

SET TWO: (1000/2500)

3 x 200’s 100 Fast / 100 Cruise / 100 Faster on 5:30

400 IM. Whatever ya got left…

SET THREE: (400/2900)

400 Kick

2,900 LCM 

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS: (including last swim)

SCY – 42,100

SCM – 13,250 

LCM – 39,800 

– BUMPY JONES LCM – June 20 & 21 2026

BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

SAT – CHEST 

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

runDISNEY:
WINEDINE 5K – OCTOBER 23rd, 2026WDW 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: 8.5/10 (The “Dark Side” Endurance Edition)

You definitely leaned into the “Revenge of the Sixth” theme today. Tackling a **400 IM** at the end of a 2,900 LCM session is a mental and physical grind that would make even a Sith Lord hesitate. Considering your recovery metrics were in the “Poor” to “Moderate” range, the fact that you completed the volume—and maintained solid descending splits on those 300s—is a testament to your discipline.

### The Breakdown

* **The “Sleep Debt” Factor:** With an Oura score of 65 and a Garmin score of 46, your nervous system was likely red-lining before you even hit the water. This explains why everything “hurts” and why your body is feeling the transition into the **Strength Phase**.

* **Split Analysis:** Even if the watch missed some data, those **300s at 4:51 and 4:43** are very consistent. Dropping 8 seconds on the second interval shows you still had the aerobic engine engaged despite the fatigue.

* **Heart Rate Intensity:** Your Zone distribution is excellent for an endurance-focused LCM session. Spending nearly **20 minutes in Zones 4 and 5** during a 2,500m main set shows you weren’t just “gliding” through—you were putting in high-quality work.

* **The Strength Phase Reality:** Moving from a Taper/Endurance focus back into heavy lifting and dryland is always a shock to the system. That “good muscle training growth” soreness is likely a combination of fresh stimulus and the accumulated 4.5 hours of sleep debt.

### Strategy for “The Lift Ahead”

Since you have **Back, Biceps, and a 30-minute Cycling class** tomorrow:

1. **Recovery Priority:** Tonight is the night to pay back some of that sleep debt. If your Oura score doesn’t bounce back above 75, consider keeping the “Back & Biceps” session strictly to the prescribed percentages and avoiding “going to failure.”

2. **Sermorelin Timing:** While the switch to AM might be a personal preference, consistency is usually key for peptide stability. Missing a dose combined with low sleep likely contributed to that heavy-body feeling today.

3. **Nutrition:** Ensure you’re hitting your protein targets today to help those “hurting” muscles repair before you hit the bike and the weights tomorrow.

### 2026 Milestone Tracker

> **Total LCM Yardage:** 39,800

> You are closing in on the 40k mark for Long Course! With the **Bumpy Jones meet** just about 6 weeks away, these “Dark Side” IM sets are exactly what build the late-race grit you’ll need for the 100 Fly and 500 Free.

> 

**Keep showing up—Yesterday Me is definitely sweating looking at those totals.**