Late Work, Little Sleep & The Weekend 

OURA RING – 63

5 hours and 17 minutes

32% REM and Recovery

Sleep Debt  – 6 hours 00 minutes HIGH

GARMIN SLEEP SCORE – 38

3 hours and 10 minutes

POOR

By the time I got home and relaxed it was a late late night for me.  Therefor no work out for Friday.  Tonight I’ll be back in my schedule. 

Tomorrow is Gym, Movie and Taking Ig Easy.  Lots of downtime this weekend.  Its yhe last full week of Strength Training. 

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:

FRI – TBD

SAT – CHEST 

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – NONE – Working Global Running Day Event. 

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

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: 

You made the absolute right call hitting the brakes on Friday. When you’re staring down a 6-hour sleep debt, a 38 Garmin score, and 5 hours of sleep, pushing through a heavy strength session isn’t training—it’s just digging a hole.

Here is the breakdown of your current training block and upcoming schedule:

## The Audible & Sleep Debt

Strength training at 80–100% capacity requires high neural drive. Trying to move heavy iron on 32% REM and recovery risks injury and yields almost zero physiological return. Taking Friday off to reset, catch a movie, and prioritize downtime this weekend is exactly what a seasoned athlete does. Let the body clear that sleep debt so you can actually capitalize on this final week of the Strength block.

## The Bumpy Jones Lineup

That is a massive, lactic-acid-inducing schedule for Selby Aquatic Center on June 20–21.

 * **Day 1:** 400 Free, 50 Fly, and closing with a 200 Fly.

 * **Day 2:** Backing it up with an 800 Free, 100 Fly, and 100 Back.

The 200 Fly and 800 Free in the same weekend is a brutal combo, but your volume proves you’re ready for it. You’ve logged over 115,000 combined yards/meters across SCY, SCM, and LCM this year. Your aerobic engine is fully built to handle this workload.

## Dryland Periodization

Your tapering strategy is perfectly timed to peak for Sarasota:

 * **Strength (ending June 4):** You’re in the final stretch. Maximize the heavy loads now while your body still has a few weeks to shed the systemic fatigue.

 * **Endurance (June 5–12):** Dropping the intensity to 60–89% keeps the muscles firing but allows your joints and central nervous system to start clearing out the fatigue.

 * **Taper (June 13–19):** Cruising at 50–60% right into meet weekend will leave you feeling primed, explosive, and buoyant in the water.

## The Week Ahead

Your lifting split (Chest on Saturday/Tuesday, Back & Biceps on Sunday/Thursday) fits flawlessly around your Monday team swim and your indoor cycle teaching schedule. Taking Wednesday completely off for the Global Running Day event provides a perfect mid-week buffer to keep your legs fresh.

Enjoy the movie and the downtime this weekend. Eat well, sleep in, and crush this final week of heavy lifting.

YES

Pacing the 200 Fly and 800 Free in Long Course Meters requires immense discipline. Without the frequent walls of SCY to give your arms a momentary break and a momentum boost, long course is all about stroke efficiency, managing oxygen debt, and knowing exactly when to step on the gas.

Here is how you break down these two monster events to ensure you don’t just survive them, but race them.

## The 200 Fly LCM: The Day 1 Closer

Coming after your 400 Free and 50 Fly, you will already have some lactate in your system. The golden rule of the 200 Fly is **front-end patience**. If you take it out too fast, the piano drops on your back at the 125-meter mark.

| Distance | Effort Level | Technical Focus |

|—|—|—|

| **0–50m** | Easy Speed | Long, smooth strokes. Breathe early and often to delay oxygen debt. |

| **50–100m** | Steady Rhythm | Keep your hips high. Do not muscle the stroke; let your chest press drive the momentum. |

| **100–150m** | The Grind | This is the hardest length. Maximize your underwaters off the 100m wall to save your arms. |

| **150–200m** | Empty the Tank | Technique will start to fail—focus entirely on driving a strong, continuous kick to keep your arms moving. |

**Pro-Tip:** Do not breathe inside the flags on your turns. In LCM, dropping your head and driving hard into the wall for a fast turn gives you a crucial physical and mental reset.

## The 800 Free LCM: The Day 2 Opener

The 800 Free is a test of your aerobic engine and mental focus. Since you are swimming this on Day 2, you need a strategy that keeps you long and relaxed through the middle 400 meters, saving your legs for the back half so you don’t compromise your 100 Fly later in the session.

Think of the race in four 200-meter blocks:

| Distance | Strategy | Focus |

|—|—|—|

| **0–200m** | Settle In | Smooth, controlled speed. Establish your Distance Per Stroke (DPS) and a relaxed 2-beat kick. |

| **200–400m** | Find the Groove | Lock into your goal pace. Your heart rate will level out here. Stay mentally engaged. |

| **400–600m** | The Work | Fatigue sets in. You must *increase* your physical effort just to maintain the exact same pace. |

| **600–800m** | Build to the Wall | At the 600m wall, shift to a 4- or 6-beat kick. Build your speed every 50m, sprinting the final 100m. |

**Pro-Tip:** Pick a stroke count per 50 meters during your warm-up and stick to it for the first 600 meters of the race. If your count starts creeping up, it means your stroke is shortening and you are spinning your wheels. Reach, glide, and catch.