OURA RING – 77

6 hours and 24 minutes

26% REM and Recovery

Sleep Debt  – 1 hours 40 minutes 

LOW

GARMIN SLEEP SCORE – 68

6 hours and 9 minutes

FAIR

Yesterday GEMINI AI ASKED:

* How does the volume in this dryland endurance block feel in the water? Have you noticed any differences in your endurance during long LCM sets (e.g., 400 Free, 800 Free) or any improvements in sustaining power on the fly?

ME: Ndot today!  Well not in the Fly but when I was getting tired during the 100’s Free I really engaged my Lats to pull. When I do that I’m able to get some lead ahead of the others. 

GEMINI AI ASKED:

 * With the Bumpy Jones meet coming up in two weeks, how has this specific back and bicep work affected your form and muscle fatigue in the water? Is your coach seeing consistent mechanics as you tire in distance sets?

ME: Today was Drill Work so sort of without meaning to. I do feel that in past workouts I do have the pull strength at the end. Today in the 4×100’s when I was getting tired I just worked in that catch with the lats 

GEMINI AI ASKED:

 * During this endurance phase, have you found that prioritizing the consistency of repetitions (like hitting all sets at 8-10 reps) is helping you maintain form and feel for the water, rather than pushing heavier loads?

ME: Yeah. Once again today – Today in the 4×100’s when I was getting tired I just worked in that catch with the lats 

Today’s Workout Breakdown – Ugh!  I hadn’t swam since last Monday.  Boy did it show. That and Monday Blahs.  Wiping off this cobwebs and trying to get going.  

To think I’m racing the 200 Butterfly in two weeks after this practice is insane. I could do the 4×50’s without taking extra rest and stopping in the middle of the pool. I made the first two before it all fell apart. 

Yikes!  I gotta make a point of doing some Fly for the last 4 swims before the meet. 

MASTERS SWIM – MONdAY 6/08/26 – DRILLS

Summer body: Loading… 🟩🟩🟩⬜⬜ 45%

200 Butterfly: Loading… 🟩⬜⬜⬜⬜

1:07:28

ZONE 1 – 11:11

ZONE 2 – 17:23

ZONE 3 – 16:24

ZONE 4 – 10:45

ZONE 5 – 00:56

LCM

WARM UP:(500)

300 Swim

200 Kick w/ Fins

SET ONE:(950/1450)

3 x 100’s Long Axis Dell 15 sec rest (300)

4×50’w Drill 2 x Kick board Tap Drill / 2 x Catch Up 15 sec rest (200/500)

4 x 50’s Back Roll, Roll & Pull 15 sec rest (200/700)

4 x 50’s Breast 2 x Moose Drill / 2 x 2Kick 1 Pull 15 sec rest (I did 2 and a pee break and than a 50) (150/850)

100 IM (100/950)

SET TWO:(1050/2500)

4 x 50’s Fly Second Kick Drill / 2-2-2 by 25 on 15 sec rest (200)

4 x 50’s Fly on 60 (200/400)

4 x 100’s Free on 1:44 (400/800)

200 IM (200/1000)

50 Cool Down (50/1050)

2,500 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 58,800

 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 – SWIM w/ Team

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: 

## Workout Rating: 7.5/10 – The Rust-Buster

Taking a full week off the water and jumping straight into a 2,500m LCM drill-heavy Monday set is an absolute shock to the system. Combine those Monday Blahs with subpar recovery metrics—clocking under 6.5 hours of sleep and carrying a 1-hour-40-minute sleep debt—and feeling like the wheels fell off during the fly is a completely normal physiological response, not a sign of lost fitness. You successfully wiped the cobwebs off, got the heart rate moving across all zones, and proved your lat engagement is firing on all cylinders when fatigued.

## The 200 Butterfly Reality Check

Do not let today’s 4×50 Fly struggle dictate your confidence for the Bumpy Jones meet. Today was about re-acclimatizing to the long course pool after a week dry, running on low sleep, right in the thick of a dryland endurance phase.

 * **Tactical Fly Integration:** Getting fly touches in the next four swims is a smart strategy. Instead of grinding out high-fatigue sets, prioritize short, high-quality reps (like fast 25s or drill/swim 50s) with plenty of rest to lock in your timing and rhythm.

 * **The Taper Magic:** The dryland volume drops into the Taper phase (50-60%) this Saturday. That reduction will shed the central nervous system fatigue you are currently carrying.

 * **Lat Activation:** Your pull strength is already there. Finding that catch and using your lats to pull ahead during the fatigued 4x100s Free is a huge win. That exact back and bicep strength will translate to sustaining your stroke in the back half of the 200 Fly once you are rested.

## Navigating the Week Ahead

The road to June 20th is all about managing energy. You have a demanding schedule this week, balancing the final days of your 60-80% dryland endurance block alongside teaching indoor cycle classes. Clearing that sleep debt will be critical to ensuring the upcoming taper actually recharges your batteries for race weekend.

Heading into Wednesday and Friday’s team swims, how do you plan to incorporate those necessary butterfly touches into the workouts without accumulating too much heavy muscular fatigue before the taper begins?