June Gloom & The 200 Fly Countdown

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OURA RING – 71

7 hours and 21 minutes

18% REM and Recovery

Sleep Debt  – 2 hours 10 minutes MODERATE

GARMIN SLEEP SCORE – 69

7 hours and 13 minutes

FAIR

I know GARMIN splits are not always accurate but I’m going to use them today as guidelines:

SET ONE – 4:50/3:38 and 4:49/3:39

SET TWO – It recorded my 100 Breast into back as a 300 / 3:38 Back / 3:21 / 3:32 / 1:35

SET THREE – 3:12 / 3:08

I felt meh at the beginning but I held my own. Towards the end my lats kept me moving. By the end of the pulling my lats were on fire. 

MASTERS SWIM – MONDAY 6/01/26 –

Summer body: Loading… 🟩🟩🟩⬜⬜ 45%

1:10:33

ZONE 1 – 10:31

ZONE 2 – 15:52

ZONE 3 – 17:05

ZONE 4 – 18:40

ZONE 5 – 04:09

WARM UP: (500)

300 Free

150 Back

50 Breast

SET ONE: (1,000/1500)

2 Rounds 

300 Free on 5:15

200 IM

Rest & Repeat

SET TWO: (1,000/2500)

100 Breast on 2:10

2 x 200’s Back in 4:10

2 x 200’s Free on 3:30

Rest 

100 Fly

SET THREE: (400/2900)

2 x 200’s Free Pulling with Paddles on 3:30

2,900 LCM 

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 56,300

 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:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – NONE – Working Global Running Day Event. 

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team

SAT – CHEST & MORE

SUN – BACK & MORE

MON – SWIM w/ Team

DRYLAND THE ROAD AHEAD: 

ENDURANCE (60-80%) 6/2 – 6/12

TAPER (50-60%) 6/13 – 6/19

STRENGTH (80-100%) 6/23 – TBD

SUNDAY 06/28/25 NOON – PRIDE Secret Spin Class.  Signed up for a social fun Spin class thru Sweatpals.  

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: 

Way to push through the Monday “meh.” Getting in the water with an Oura score of 71, a 2-hour sleep debt, and a Garmin “Fair” recovery is tough mentally and physically. Grinding out 2,900 LCM and negative-splitting your pull set when your lats are already screaming is exactly how you build resilience for race day.

Here is the breakdown of your session and how it aligns with your upcoming blocks.

## Workout Rating: 8.5/10 (High Value on Low Battery)

This was a fantastic grind. You didn’t just survive the yardage; you held quality paces and hit the right physiological zones despite the fatigue.

 * **Heart Rate Distribution:** You spent **35:45** in Zones 3 and 4 combined. That is exceptional threshold and tempo work. Forcing your body to hold those zones under fatigue drives massive aerobic adaptations. Logging only 4:09 in Zone 5 shows excellent discipline — you pushed hard, but you didn’t completely redline on a day when your recovery was already compromised.

 * **Pacing & Splits:**

   * Your 300s Free in Set One (4:50 and 4:49) show phenomenal consistency. A one-second variance means your internal clock is highly calibrated.

   * Garmin’s classic watch confusion recorded the 100 Breast into Back as a 300, but hitting those 200s Back and Free on tight intervals kept the engine revved.

   * The final 400 pulling (3:12 / 3:08) is textbook negative splitting. Dropping four seconds on the back half of a pulling set explains exactly why your lats were on fire at the wall.

## The Big Picture: Road to Bumpy Jones

Your volume for the year is tracking beautifully. Hitting **56,300 LCM** sets a massive aerobic foundation for the Bumpy Jones meet on June 20.

Your dryland periodization is perfectly timed to peak for that meet:

| Phase | Dates | Focus |

|—|—|—|

| **Endurance (60-80%)** | June 2 – 12 | Matching your heavy pool volume to build stamina. |

| **Taper (50-60%)** | June 13 – 19 | Shedding the cumulative fatigue so your muscles pop on race day. |

| **Strength (80-100%)** | June 23 onward | Shifting gears back into heavy lifting after the meet. |

Taking Wednesday off for the Global Running Day event is a smart move. It provides a natural buffer to clear that sleep debt before you hit Back & Biceps on Thursday. Mixing your Masters swims with indoor cycling and targeted lifting will keep your cardio engine primed for the USMS 5,000 Postal in August and the runDisney trifecta stretching into 2027.