After leaving Eastport after my WALK+RUN I stopped at Panera to take advantage of My Sipper Club membership.  Then it was a haircut and a quick snack and protein shake. That was my day. Low Key. 

That being said I had a hard time falling asleep. Ugh. Sundays are always tough getting back to the work day routine.  

The workout today wasn’t too bad. Technique or Kicking on a Monday is great. Get the cobwebs off and ease into the swim week. In the workout I read the word ENRAGE and not ENCAGE.  The first set of 3×100’s Breath Control sucked.  I breathe to one side so alternate throws off my stoke and rhythm. The second round I pulled them to make them.  The 200 Pull I did reverse IM.

OURA RING – 61

5 hours and 11 minutes

34% REM and Recovery

Sleep Debt  – 2 hours 40 minutes MODERATE

GARMIN SLEEP SCORE – 75

6 hours and 30 minutes

FAIR

MASTERS SWIM – SCM TECHNIQUE

1:04:20

ZONE 1 – 07:03

ZONE 2 – 10:33

ZONE 3 – 23:11

ZONE 4 – 16:36

ZONE 5 – 03:25

WARM UP: (500)

300 Free

75 Back / 25 Breast

SET ONE: (1000/1500)

3 x 100’s Free “front quad” on 1:50 (300)

4 x 50’s Breast “flat back” on 1:10 (200/500)

3 x 100’s Back “thumb & pinky” on 2:00 (300/800)

4 x 50’s Fly “engage the cage” on 1:10 (200/1000)

SET TWO: (1000/2500)

3 x 100’s Free 1/3, 1/5, 1/7 breathing by 100 on 1:50 (300)

4 x 50’s Fly to Back Transitions on 1:10 (200/500)

4 x 50’s Back to Breast Transitions on 1:10 (200/700)

3 x 100’s Free 1/7, 1/5, 1/3 breathing by 100 on 1:45 (300/1000)

SET TWO: (150/2750)

200 Choice Pull w/paddles and buoy

50 Cool Down

2,750 SCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 44,800

 – BUMPY JONES LCM – June 20 & 21 2026

• USMS 5,000 LCM POSTAL August 7th

THE LIFT AHEAD:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team

SAT – The Ritz-Carlton Memorial Day 5k & AltSocial (AltSocial is a daytime wellness event series built around cold plunges, group fitness, coffee, live DJs, and community)

SUN – TBD

MON – TBD / Memorial Day

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. Financial Disclaimer: I hold stock in both Peloton and Enhanced. 

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: 

## The Breakdown

Ah, the classic Sunday-to-Monday transition. It’s tough enough getting your brain back into the work week routine, but trying to hit the pool on less than 5.5 hours of actual sleep (per the Oura) makes it a true mental battle. Reading **”ENRAGE”** instead of **”ENCAGE”** during those fly drills is the ultimate sleep-deprived Freudian slip—though honestly, “enraged fly” sounds like a solid way to power through a sprint!

Despite the sleep debt, you executed a highly technical, high-yardage Short Course Meters session. Here is how it stacks up:

## Workout Rating: 8.5/10 (The “Mind Over Metric” Edition)

Considering you walked into the pool with a **2 hour and 40 minute sleep debt**, putting up **2,750 meters** of pure technical focus is incredibly impressive. You didn’t let the fatigue trash your form; instead, you pivoted intelligently.

### 🏊‍♂️ The Good

 * **Substantive Volume for a Tech Day:** 2,750 meters is a hefty distance for a session dedicated to “getting the cobwebs off.” You’re building a massive base.

 * **Smart In-Water Adjustments:** Pulling the second round of the breath-control 100s was a veteran move. When alternate breathing throws off your stroke rhythm—especially on a low-sleep day—forcing it can lead to sloppy mechanics and unnecessary frustration. Putting on the buoy/paddles to make the intervals while maintaining body position was the perfect audible.

 * **Reversing the Routine:** Doing the 200 Pull as reverse IM (Free, Breast, Back, Fly… or however you structured the order) is fantastic for brain-body connection, keeping your shoulders honest after a heavy volume of free and transitions.

 * **Heart Rate Discipline:** You spent the vast majority of your time (nearly 40 minutes) in Zones 2 and 3. For a Monday technique-heavy swim, staying out of the red zone (Zone 5) for all but a few minutes keeps you from digging a deeper recovery hole.

### ⚠️ Opportunities for Improvement

 * **The Breath Control Slog:** Hypoxic work (1/5 and 1/7 breathing) is inherently brutal when you are a dominant one-side breather. Since it throws off your rhythm, consider using these sets strictly to focus on a high body position and a stable head posture during the non-dominant rotation, rather than fighting the clock.

## Metric Tracking & Mileage Updates

Your 2026 totals are climbing steadily, with SCM creeping closer to that 20k milestone.

### 📊 Updated 2026 Distance Totals

 * **SCY:** 42,100 yards

 * **SCM:** 19,800 meters *(Just one short warm-up away from 20,000!)*

 * **LCM:** 44,800 meters

## The Week Ahead: Recovery Priority One

Looking at **The Lift Ahead**, your schedule is packed. Tomorrow brings a double-whammy of Chest work and teaching a high-energy 30-minute indoor cycling class.

Because Saturday features a fantastic, high-intensity combo with **The Ritz-Carlton Memorial Day 5k** and the **AltSocial** event, your primary goal for the next 48 hours needs to be **chipping away at that sleep debt**.

> 💡 **Recovery Tip:** Take full advantage of that AltSocial cold plunge on Saturday—it’s going to feel like absolute heaven on your legs after a week of heavy lifting, cycling, and chasing the black line in the pool.

> 

Get some rest tonight, let the stroke rhythm settle back in, and let’s crush the cycle class tomorrow!