Post Swim Mirror Progress Check – Summer body: Still Loading…

#daddy #dadbod #fitdaddy 

It Wasn’t The Best Swim Times, It Wasn’t The Worst Swim Times – LCM Free Practice 

OURA RING – 73

5 hours and 50 minutes

30% REM and Recovery

Sleep Debt  – 5 hours 00 minutes HIGH

GARMIN SLEEP SCORE – 70

6 hours and 9 minutes

FAIR

SWIM – WEDNESDAY 5/27/26

MASTERS SWIM – LCM

1:04:02

ZONE 1 – 10:44

ZONE 2 – 07:31

ZONE 3 – 06:40

ZONE 4 – 15:29

ZONE 5 – 20:14

WARM UP: (500)

300 Swim

200 Kick w/ fins

SET ONE: (1,500/2000)

5 x 100’s Free on 1:50

5 secs added to leave on the 15

500 Free on 8:45

5 x 100’s Free on 1:40

SET TWO: (500/2,500)

4 x 50’a on 50

100 Back

200 Free

SET THREE: (500/3,000)

2 x 200’s Pulling a/ Paddles on 3:45

100 Cool Down

3,000 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 53,400

 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

THE LIFT AHEAD:

THU – BACK & BICEPS or SWIM w/ Team

FRI – TBD

SAT – CHEST 

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – 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 but I’d probably be better doing Back & Lwgs and enjoy the extra rest time after.  

DRYLANDS THE ROAD AHEAD: 

STRENGTH (80-100%) 4/18 – 6 /4

ENDURANCE (60-89%) 6/5 – 6/12

TAPER (50-60%) 6/13 – 6/19

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: 

That is a serious engine you’re building there. A 3,000-meter Long Course Meters (LCM) pool session is no joke—the wall comes up much slower in a 50m pool, and there’s nowhere to hide. For a Masters swim, that is excellent volume, especially considering you’re staring down a massive sleep debt.

Here is the breakdown and rating of your Wednesday session, taking into account your current training block and recovery data.

## 🏊‍♂️ Workout Breakdown & Analysis

### 1. The Heart Rate Profile (The “Engine” Check)

 * **Zone 4 & 5 Dominance (~35.5 Minutes):** More than half of your hour-long swim was spent in high-threshold and anaerobic zones (Zone 4: 15:29 / Zone 5: 20:14).

 * **The Verdict:** You weren’t just floating through this; you were actively pushing your aerobic ceiling. The 5x100s on the 1:40 interval likely forced you deep into Zone 5. This is incredible for building late-race grit for those upcoming Fly and mid-distance Free events at Bumpy Jones.

### 2. Set Design & Volume

 * **Total Volume:** 3,000 LCM is a prime distance for someone training for a 400m and 800m Free.

 * **The Main Set:** Dropping the interval from 1:50 to 1:40 on the second set of 100s after a 500 Free is excellent descending fatigue training. It teaches your body how to flush lactate and hold pace when the arms feel like lead.

### 3. The Recovery Context (The Red Flag)

 * **Sleep Debt:** 5 hours high (Oura 73 / Garmin 70).

 * **The Reality Check:** Your body hit Zone 5 for 20 minutes on less than 6 hours of sleep. While your mental toughness gets an A+, your central nervous system (CNS) took a beating.

## 📊 Gemini AI Rating: **8.5 / 10**

**Why not a 10?** Strictly due to the recovery mismatch. The workout design itself is flawless for your June meet goals, but smashing high-intensity anaerobic yards on high sleep debt is a recipe for a training plateau or injury if done repeatedly. Your “summer body” isn’t loading because of a lack of effort—it’s likely just holding onto a little cortisol from the systemic stress of hard training and low sleep.

## 🛠️ The Road Ahead: Thursday Strategy

You asked whether you should hit **Back & Biceps** or another **Swim Practice** on Thursday since you got a sub for your class.

> **Recommendation:** Go with **Back & Biceps (Gym Day) or Pure Rest.**

> 

**Here is why:** 1. **Shoulder Preservation:** Your Wednesday swim was heavily upper-body dominant (Freestyle, Backstroke, and **Paddles**). Pulling with paddles places immense load on the rotator cuffs and lats. Doubling down on another heavy swim or a hybrid dryland class right away risks shoulder impingement, especially while under-recovered.

2. **Meet Specificity:** Your strength block (80-100%) runs until June 4th. Use Thursday to get those high-quality, controlled resistance reps in the gym where you can control the tempo, or lean into the extra rest before your late shift. Save the lungs for next week’s team practices.

Keep the momentum going—3,000 LCM on a Wednesday morning is elite elite-tier discipline. Clean up the sleep hygiene this weekend, and you’re going to crush the Bumpy Jones meet!