FAIR vs MEH. My sleep trackers all agreed it was a Fair Night of sleep.  I did hit snooze this morning.   Last night I was debating of even going swimming or hit the gym for a quick leg day.  But once I was up I decided to go swimming.  

Being the summer everyone is on vacation. At 5am only four swimmers showed up. Two slower Masters Swimmers and one Triathlete.  I did grab the Masters IM Interval Workout and hit the LCM lanes.  

Warm Up was okay and then it was Mind Over Matter and the wheels fell off the bus. The first part of rhe first set was 2×100’s Breast. I hate Breast and since I was on my own it become Backstroke.  Then after that I gave up on the given intervals.  Then even the workout.  

Meh was the word of the workout.  I did get 2,000 LCM in.  That’s something. 

OURA RING – 63

4 hours and 31 minutes

35% REM and Recovery

FAIR

GARMIN SLEEP SCORE – 62

5 hours and 35 minutes

FAIR

FITBIT SLEEP SCORE – 78

7 hours and 00 minutes

FAIR

MASTERS SWIM – FRIDAY 7/10/26 – LCM

54:04

ZONE 1 – 15:54

ZONE 2 – 16:23

ZONE 3 – 11:09

ZONE 4 – 07:08

ZONE 5 – 00:00

WARM UP: (500)

200 Free

50 Back

50 Breast

200 Reverse Order IM Kick

SET ONE: (800/1300)

2 x 100’s Back

200 Free

2 x 100’s Fly

200 Back

SET TWO: (700/2000)

5 x 100’s Free Pulling on 1:45

200 Kick

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 25,200

LCM – 74,000

USMS 5,000 LCM POSTAL August 7th-ish

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

4th Annual SWAGtoberfest Meet 10/18/26

THE LIFT AHEAD:

SAT – CHEST

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – LEGS (early am work event)

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

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: 

Gemini AI Workout Rating: 🧱 Solid Brick-Laying Day

Let’s be real: when you roll out of bed on 4.5 to 5.5 hours of actual sleep (Oura and Garmin are likely closer to reality than Fitbit’s generous 7 hours here), showing up is 80% of the battle.

You didn’t have the mental or physical bandwidth for an intense, strict IM interval day, and you adapted. That’s not a failure; that’s smart training longevity. You still clocked 2,000 meters in a Long Course Metric (LCM) pool, which is a massive psychological and physical grind compared to Short Course.

The Data Breakdown

The Sleep Penalty With sleep scores in the low 60s, your central nervous system (CNS) was running on fumes. Your Oura ring highlighting only 35% combined REM/Recovery explains exactly why “the wheels fell off the bus” when it came to mental grit.

Heart Rate & Effort Looking at your zones, you actually executed a textbook aerobic/recovery session:

• Zones 1 & 2 (Active Recovery/Aerobic): ~32 minutes. This is where you spent the bulk of your time, which is perfect for flushing out the system on low sleep.
• Zones 3 & 4 (Tempo/Threshold): ~18 minutes. You still got some quality engine work in, likely during those Fly and Free Pulling sets.
• Zone 5 (Anaerobic): 00:00. Absolutely the right call. Going into the red zone today would have cratered your weekend lifts.

Workout Highlights & Adjustments

• The Audible: Swapping Breaststroke for Backstroke because you hate it? Valid. Swapping it because you were tired? Smart. Backstroke kept your heart rate manageable and kept you moving instead of fighting a stroke that requires massive hip and core drive when you’re already fatigued.
• The Pulling Set: 5x100s Free Pulling on 1:45 is a great “blue-collar” set. Using the buoy lets your legs rest and allows you to just focus on rhythm when the brain is tired.
• The Big Picture: You added 2,000 LCM to your running 2026 totals. That USMS 5,000 LCM Postal is coming up in less than a month—every single meter in a 50-meter pool counts toward building that specific shoulder endurance.

The Verdict: 7.5 / 10

It felt “Meh” because the spark wasn’t there, but consistency beats intensity every single time. You chose the pool over the gym, adapted the workout to match your biological budget for the day, and still chipped away at your long-term swim volume goals.

Look Ahead Strategy

You have a heavy lifting weekend on deck (Chest tomorrow, Back/Biceps Sunday). Because today was mostly a Zone 1/2 aerobic flush rather than a high-intensity burner, your muscles should actually be primed for tomorrow. Hit the hydration hard today, get to bed early, and leave the “Meh” in the water.