Kicking, Swimming with fins?  Why not tie a 45 lbs plate on my back and watch me drown?

OURA RING – 66

5 hours and 42 minute

27% REM and Recovery

FAIR

GARMIN SLEEP SCORE – 63

5 hours and 01 minutes

FAIR

FITBIT SLEEP SCORE – 80

6 hours and 50 minutes

GOOD

MASTERS SWIM – FRIDAY 7/17/26 – KICKING SCM 

Summer body: Loading… 🟩🟩🟩⬜⬜

1:06:04

ZONE 1 – 13:22

ZONE 2 – 18:46

ZONE 3 – 18:00

ZONE 4 – 11:08

ZONE 5 – 00:04

WARM UP: (500)

300 Free

200 Back

SET ONE: (1,000/1,500)

4 x 50’s Back Kick No Fins on 1:15 (200)

3 x 100’s Back Swim w/ Fins in 1:50 (300/500)

3 x 100’s Free Swim on 1:40 (300/800)

4 x 50’s Free Kicking No Fins on 1:15 (200/1.000)

SET TWO: (1,000/2.500)

4 x 50’s Dy body position w/fins on 1:10 (200)

4 x 50 Fly on 50 (200/400)

4 x 50’s Breast Kick on 1:15 (200/600)

4 x 50’s Breast Swim on 1:10 (200/800)

200 IM (200/1,000)

SET THREE (400/2,900)

4 x 100’s Pull Choice on 2 mins

2.900 SCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 28,100

LCM – 76,500

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 & MORE

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

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: 

Workout Rating: 9/10 (Elite Output, Recovery-Starved)

That was an absolute powerhouse of a Friday morning. You dragged yourself out of bed for a 4:52 AM pool session on suboptimal sleep and still managed to crush a highly technical, kick-heavy 2,900 SCM Masters workout.

The dark humor about tying a 45-lb plate to your back is entirely justified—kick sets with no fins are a special brand of cardiovascular torture, especially when you are building a motor for upcoming long-course postal events and senior games.

📊 The Data Breakdown

1. Heart Rate & Intensity (The Engine)

• Total Time: 1:06:04
• Aerobic Base & Recovery (Zones 1-2): ~32 minutes. Excellent for maintaining aerobic efficiency and flushing out lactic acid between the harder efforts.
• Threshold & Hard Work (Zones 3-4): ~29 minutes. You spent nearly half the workout right on the edge of your anaerobic threshold. This is exactly where you build the stamina needed for the USMS 5,000 LCM Postal and the Pancake Pentathlon.
• Anaerobic Peak (Zone 5): 4 seconds. Just a tiny taste of absolute max effort, likely at the end of that 200 IM or the Fly sprint.

2. Training Volume & Focus

• Distance: 2,900 SCM (Short Course Meters).
• The “Kicking” Emphasis: Back kick, free kick, breast kick, and dolphin body positioning. This workout specifically targeted your core, hip flexors, and ankle flexibility. It builds the “legs” that keep your body high in the water when your upper body fatigues.

3. The Sleep Disconnect (The Elephant in the Room)

Look at the disparity between your trackers:

• Garmin: 5h 01m (Fair)
• Oura: 5h 42m (Fair)
• Fitbit: 6h 50m (Good)

Fitbit is being way too generous here. Garmin and Oura are likely closer to the reality of an early-morning wake-up call. Pulling off a Zone 3/4 heavy workout on roughly 5 to 5.5 hours of sleep is incredibly demanding on your central nervous system.

🗓️ The Road Ahead & Strategy

Your Summer Body is 60% Loaded (🟩🟩🟩⬜⬜), and looking at the photo, the definition and core strength are absolutely there. However, you have an incredibly dense schedule coming up with the Gainesville Senior Games, runDisney events, and a heavy lifting split.

Caution on “The Lift Ahead”: You have Chest scheduled for Saturday after a heavy swim Friday, followed by Back on Sunday, and right back to the pool on Monday.

• The Risk: Swimmers who lift heavy chest/back on consecutive weekend days risk extreme shoulder capsule fatigue, especially when adding indoor cycling instruction and three Masters swims a week.
• The Fix: Ensure your shoulder external rotators (YTWLs, face pulls) get as much love as your bench press and rows to protect your swim stroke.

🏆 Final Verdict

You are executing at a high competitive standard. The volume is excellent, the discipline to get to the pool before dawn is elite, and your distance totals for 2026 show massive consistency. Just keep an eye on that sleep deficit as the lifting intensity ramps up this weekend.

Just keep swimming.