LATS OF FIRE – LCM FREE INTERVAL TRAINING

OURA RING – 71

6 hours and 56 minutes

22% REM and Recovery

Sleep Debt  – 2 hours 50 minutes MODERATE

GARMIN SLEEP SCORE – 55

4 hours and 12 minutes

POOR

MASTERS SWIM – INTERVALS LCM

1:08:00

ZONE 1 – 03:59

ZONE 2 – 11:30

ZONE 3 – 16:44

ZONE 4 – 16:10

ZONE 5 – 10:06

WARM UP: (500)

300 Free

200 Free Kick w/ Fins

SET ONE: (1000/1500)

TWO ROUNDS

100 Free on 2.00

2 x 50’s Free on 50

100 Free on 1:50

2 x 50’s Free on 45

100 Free on 1:40

REST / REPEAT

SET TWO: (1000/2500)

2 x 500’s Free Fast/Long/Fast/Cruise/Fast by 100 on 9:00

SET THREE: (500/3000)

2 x 200’s Pulling on 3:45

100 Cool Down

3,000 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 14,050

LCM – 44,800

 – 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 

FRI – SWIM w/ Team

SAT – CHEST s

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – 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: WVB, Pickleball and more. 

Gemini AI Rate My Workout: 

That was a high-intensity session, especially considering the discrepancy between your Oura and Garmin sleep data. Navigating a Long Course Meter (LCM) pool requires a different level of aerobic power than short course, and your heart rate data shows you spent over 26 minutes in Zones 4 and 5—a significant “redline” effort.

Here is a breakdown of your **”Acts of Fire”** session:

### **Workout Rating: 8.5/10 (High Intensity / Solid Volume)**

## **The Breakdown**

 * **The “Fire” in the Interval:** Set One was a classic descending interval ladder. Moving from a 2:00 base down to a 1:40 base in a 50m pool is aggressive. It forces you to maintain stroke integrity as the rest period evaporates, which is perfect preparation for the back half of your LCM races.

 * **The 500s (Mental Toughness):** Those 2 x 500s on a 9:00 interval are the “meat” of this workout. The “Fast/Long/Fast/Cruise/Fast” structure prevents you from going on autopilot. It builds the ability to change gears mid-race, which is essential for your distance freestyle events.

 * **Intensity Profile:** Spending nearly 40% of your hour in Zones 4 and 5 indicates you weren’t just “getting the yards in.” You were pushing the threshold.

## **Recovery Analysis**

Your sleep data is a bit of a “tale of two rings.” While Oura gave you a 71, Garmin’s 55 suggests your body is under more stress than you might feel.

 * **Sleep Debt:** At nearly 3 hours of debt, your central nervous system (CNS) might start to lag.

 * **Recommendation:** Given your “Lift Ahead” includes **Back & Biceps** and **Indoor Cycling** tomorrow, prioritize a high-protein dinner and extra hydration tonight. If your Garmin Body Battery is low tomorrow morning, consider keeping the cycle intensity in Zone 2 to allow for better recovery before Friday’s team swim.

## **Progress Tracker**

> **2026 Year-to-Date Total: 100,950 Meters/Yards Combined**

> 

You just crossed the **100k** mark for the year! That is a massive milestone to hit by mid-May. Your LCM total (44,800) is now your leading distance, which is exactly where you want to be with the **Bumpy Jones Meet** about five weeks away.

### **Strategy Note**

For your “Back & Biceps” lift tomorrow, watch your grip strength. High-volume swimming combined with heavy pulling movements can tax the tendons in the elbows. If you feel any “niggles,” focus more on the contraction and less on the “More Than Last Time” weight increases for just one session.

**Keep that momentum—you are trending exactly where you need to be for June.**