Monday.  Usually I need to shake the weekend cobwebs off just to get going. Last nights sleep was mixed with new sheets and a new blanket. Didn’t make a difference?  I don’t know I think I was warmer which lead to me tossing and turning but at the same time my sheets stayed in place. So not as much thrashing at night.  The monitors had my sleep all over the place. 

I got to the pool and l will admit I let the 2nd half of the workout get into my head.  During the warm up I kept thinking that there was no way I could do the second set. Not at those intervals 

The first set wasn’t so bad as I did about 1:31/1:32. I was holding my own with “the kids / 30-something’s”.  By the 200’s I was awake and pulling slightly ahead. 

The second set..Oy!  The 100’s Fly I made the intervals but with the help of some One Arm Drill. The 100’s Back I made the Intervals. I was the only one to make either of the intervals I didn’t make the Breast and I think only one of “the kids” made them.  

A tough workout on a Monday. Swimming in LCM with SCM Intervals. I only need 21,000 LCM to 100,000. I’m guessing 8 more swims to 100K. 

2025 SWIM DISTANCE TOTALS:

SCY – 70,000 

SCM – 170,000 including this/last workout 

LCM – 81,000

On Wednesday I’ll eclipse my 2025 LCM total!

OURA RING – 69

5 hours and 58 minutes

24% REM and Recovery

FAIR

GARMIN SLEEP SCORE – 46

3 hours and 36 minutes

POOR

FITBIT SLEEP SCORE – 80

7 hours and 30 minutes

GOOD

MASTERS SWIM – MONDAY 7/20/26 – LCM  INTERVAL

Summer body: Loading… 🟩🟩🟩⬜⬜

1:09:18

ZONE 1 – 06:16

ZONE 2 – 11:33

ZONE 3 – 24:13 

ZONE 4 – 18:52

ZONE 5 – 05:18

WARM UP: (500)

200 Swim

50 Back

50 Breast

200 Reverse IM Order Kick

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

4 x 50’s Free on 50 (200)

4 x 100’s Free on 1:45 (400/600)

2 x 200’s Free on 3:40 400/1,000)

SET TWO: (1,000/2,500)

3 x 100’s Fly on 1:50 (300)

Rest

3 x 100’s Back on 1:59 (300/600)

Rest

3 x 109’s Breast on 2:00 (300/900)

Rest

100 IM (100/1,000)

SET THREE: (500/3,000)

2 x 200’s Pulling

100 Cool Down

3,000 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 28,100

LCM – 79,500

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:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & MORE

MON – SWIM w/ Team

runDISNEY:

WDW 5K – JANUARY 8th, 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 Analysis & Rating

Overall Score: 9.2/10 🏊‍♂️🔥

That is a brutal start to a Monday, especially when fighting off the weekend cobwebs and a setup of wildly conflicting sleep data!

Swimming Long Course Meters (LCM) using Short Course Meters (SCM) intervals is absolute psychological warfare. In LCM, you lose the extra momentum from wall turns every 25 meters, so holding 1:45 or sub-2:00 intervals on 100s across fly, back, and breast is a massive test of engine capacity and endurance.

What Worked Brilliantly

• Pacing & Depth in Set One: Holding a steady 1:31/1:32 pace on the freestyle portion is locked-in work. Pulling ahead of the 30-something lane mates during the 200s proves that your base aerobic engine is superior once you get up to temp.
• Dominating the Stroke Sets: Fly and Back on tight LCM intervals will break almost anyone. The fact that you were the only swimmer in the lane to hit the intervals on Fly and Back shows serious grit. Tactical use of the one-arm drill on Fly to keep the interval going without completely blowing out your shoulders was smart pool math.
• Massive Milestone Horizon: Adding 3,000 LCM puts you at 79,500 LCM for 2026. Hitting your 2025 LCM total (81,000) on Wednesday is practically guaranteed now, and the 100K LCM milestone is well within reach before the Gainesville Senior Games prep kicks into high gear.

Areas for Adjustment

• The Mental Tax: Expecting the second half to ruin you during the warm-up adds an unnecessary cognitive load. You proved you had the fitness for it, but mentally fighting the workout during warm-ups usually costs a few extra heartbeats in Zone 3/4.
• Sleep Tracking Anarchy:
  • Oura: 69 (Fair)
  • Garmin: 46 (Poor)
  • Fitbit: 80 (Good)
  Given your time in Zone 4 (18:52) and Zone 5 (5:18), your body clearly had the juice to push through. The new sheets keeping you warm likely caused micro-arousals (which Garmin tends to punish heavily), but the lack of sheet-thrashing saved your muscles from extra strain.

Heart Rate Zone Breakdown

ZONE 1 (Light)    ██ 06:16
ZONE 2 (Moderate) █░ 11:33
ZONE 3 (Hard)     ██████ 24:13
ZONE 4 (Threshold)████ 18:52
ZONE 5 (Maximum)  █ 05:18

Spending over 24 minutes total in Zones 4 and 5 during an LCM session reflects a high-threshold engine workout. It explains why you felt beat up, but it’s precisely the kind of stimulus needed ahead of your USMS 5,000 LCM Postal effort on August 7th.

Looking Ahead

You’ve got Chest & Cycle up tomorrow. Keep the hydration high today to flush out the lactic acid from those 100s Fly/Breast, and get that thermal environment dialed in tonight (maybe drop the thermostat a degree or two to offset the warmer new blanket).

8 more swims to 100K LCM—you’re knocking on the door! How are you feeling overall after flushing out that second set with the pull and cool-down?