RECOVERY DAY! MEMORIAL DAY MONDAY!

OURA RING – 93

9 hours and 40 minutes

30% REM and Recovery

Sleep Debt  – 4 hours 10 minutes MODERATE

GARMIN SLEEP SCORE – 77

10 hours and 06 minutes

FAIR

I did pack my gym bag and did have my alarm set but it was asleep in day. I was asleep at 7:08pm. The week caught up to me.  I was tempted to either dust off my Peloton Bike+ or sub a cycle class today but nope.  I know that’ll mean nothing Monday and Friday this week but sometimes ya gotta rest.  

THE ROAD AHEAD: 

STRENGTH (80-100%) 4/18 – 6 /4

ENDURANCE (60-89%) 6/5 – 6/12

TAPER (50-60%) 6/13 – 6/19

Heading into the last two weeks of strength.  Which means one month to Bumpy Jones. Yikes! 

 BUMPY JONES LCM – June 20 & 21 2026

DAY 1:

400 Free LCM

50 Fly LCM

200 Fly LCM

DAY 2:

800 Free LCM

100 Fly LCM

100 Back LCM

THE LIFT AHEAD:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & BICEPS or SWIM w/ Team

FRI – TBD

SAT – CHEST 

SUN – BACK & BICEPS

MON – SWIM w/ Team

I goofed. I thought I was working late Wednesday so I got a sub for my Thursday AM Class. So it’s my own gym day. Back & Biceps or maybe hit another swim practice?  I do work late Thursday so no swim on Friday.  I know they do I hybrid swim / Dryland so I’ll ask the coach what they do. It might not be worth the drive. 

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 50,400

 BUMPY JONES LCM – June 20 & 21 2026

DAY 1:

400 Free LCM

50 Fly LCM

200 Fly LCM

DAY 2:

800 Free LCM

100 Fly LCM

100 Back LCM

USMS 5,000 LCM POSTAL August 7th-ish

runDISNEY:

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

PRINCESS HALF – February 25 – March 1, 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: 

Happy Memorial Day Monday! And absolutely, **zero guilt** on crashing hard last night. Going to sleep at 7:08 PM and pulling a massive 9-to-10-hour sleep block is exactly what your body was screaming for. The “Nothing Monday” was 100% the right call. You cannot build strength or power during a heavy peak block if you are running on empty, and chipping away at that moderate sleep debt is the most productive thing you could have done today.

Let’s look at the data, break down your choices for the week ahead, and map out how to maximize these final two weeks of the **Strength Phase** with Bumpy Jones exactly four weeks away.

## The Data & Recovery Breakdown

Your Oura and Garmin are showing a classic case of **deep physical rebound sleep**:

 * **Oura (93) vs. Garmin (77):** Oura loved the pure volume and the massive **30% REM and Recovery** chunk, which makes sense—your nervous system was highly active resetting and repairing. Garmin likely held your score back a bit because your resting heart rate (RHR) or heart rate variability (HRV) might have taken a few hours to calm down after a grueling week, which is common when you’re completely wiped.

 * **The Play:** Total rest today was the perfect choice. Resisting the urge to dust off the Peloton or jump into a cycle class keeps your legs fresh for tomorrow’s lifting and cycling double-header.

## Rate My Workout & The Week Ahead

### 📊 Overall Week Strategy Rating: 9/10

This is a highly structured, intense week that perfectly reflects the final push of your **Strength Phase (80-100% 1RM)**. You’ve got great density, but Thursday presents a great strategic fork in the road.

### The Thursday Dilemma: Back/Biceps vs. Swim Team

Since you got a sub for your Thursday morning class and are working late, you have a golden opportunity to optimize. Here is how to weigh those two choices based on your Bumpy Jones lineup (featuring the brutal **200 Fly, 100 Fly, and the 400/800 Free double**):

 * **Option A: Hit the Swim Practice.**

   * *Why this wins:* Look at your Bumpy Jones Day 1: 400 Free, 50 Fly, and 200 Fly. The 200 Fly and 400 Free require massive anaerobic power endurance and specific shoulder/lat conditioning that you can only get in the pool. Moving through water in a long course or structured team environment right now is premium currency with only 4 weeks to go.

 * **Option B: Gym Day (Back & Biceps).**

   * *Why this wins:* It keeps you perfectly aligned with your Strength Phase block, allowing you to hit heavy rows, pull-ups, or lat pulldowns at that 80-100% intensity to build that raw pulling power needed for the finish of your fly and the catch of your distance freestyle.

> **💡 The Expert Recommendation:** **Take the Swim Practice on Thursday.** Why? Because you already have a dedicated **Back & Biceps day locked in for Sunday**. In a heavy LCM racing block, trading one of your lifting slots for extra yardage/meters when the opportunity arises is almost always the sharper tactical move—especially since you won’t be swimming Friday due to your late Thursday shift.

> 

## 🏊‍♂️ The Bumpy Jones Countdown: 4 Weeks to Launch

Your distance totals for 2026 are looking incredibly solid, especially that **50,400 meters of LCM**. That long-course volume is going to be your saving grace on Day 2 when you have to face down that **800 Free LCM** and follow it up with back-to-back sprint and stroke events.

### Your Linear Periodization Runway

You are perfectly positioned on the classic performance curve:

“`

[Current: Strength Peak] ──> [June 5: Endurance Engine] ──> [June 13: The Taper] ──> [June 20: Meet Day]

   (80-100% Max Effort)         (High Volume, 60-89%)       (Supercompensation)

“`

Enjoy the rest of your Memorial Day Monday, soak up the recovery, and let your team at the centers handle the Volleyball and Pickleball crowds today. You’ve earned the quiet hours.

Hit Tuesday’s Chest and Cycle double with everything you’ve got!