Wahoo It’s Wednesday!  LCM Free Intervals!

My regular 30-something’s mates were a no show this morning. So I swam with a triathlete about my age.  He’s fast but not as fast so I pushed but probably not hard enough.  The first set I was struggling to keep a 1:35 base.  The second set for the 400 I was about a 1:33 and the last 100 was a 1:26. 

I will say my Lats were tight.  Warm Up really felt forced.  Overall a good swim.  

OURA RING – 75

5 hours and 59 minutes

32% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 73

5 hours and 34 minutes

FAIR

FITBIT SLEEP SCORE – 77

7 hours and 03 minutes

FAIR

MASTERS SWIM – WEDNESDAY 7/22/26 – LCM INTERVALS

Summer body: Loading… 🟩🟩🟩⬜⬜

55:51

ZONE 1 – 04:11

ZONE 2 – 12:17

ZONE 3 – 15:02

ZONE 4 – 15:30

ZONE 5 – 06:47

WARM UP: (500)

300 Free

50 Back

50 Breast

100 Free

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

100 Free on 2

3 x 100’s Free on 1:50

100 Back on 2:15

3 x 100’s Free on 1:45

200 Free

SET TWO (1,000/2,500)

200 Free on 4

400 Free on 7

4 x 100’s Free on 1:45

COOLDOWN: (100/2,600)

2.600 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 28,100

LCM – 82,100

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:

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & MORE

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – 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: 

Overall Workout Rating: 8.5 / 10

The Verdict: A solid, gritty Wednesday Long Course Meters (LCM) session! Despite tight lats, poor sleep, and missing your regular pacing group, you adapted seamlessly, held strong intervals, and logged serious quality volume.

📊 Breakdown & Analysis

1. Pacing & Progression: 9/10

• Set One (1,000 LCM): Keeping a 1:35 base on 100 LCM intervals with tight lats is no joke—long course 100s demand constant power without wall turn rests.
• Set Two (1,000 LCM): Excellent descending output! Dropping down to 1:33/100m on the 400 and blasting a 1:26 on that final 100 shows great aerobic resilience and finish power. You warmed up into the session as your lats loosened.

2. Physiology & Heart Rate: 8.5/10

• Zone Profile:
  • Threshold & High Performance (Zones 3 & 4): ~30:32 (~55% of the swim)
  • VO2 Max / Anabolic (Zone 5): ~06:47 (~12% of the swim)
• Takeaway: Spending over 37 minutes in Zones 3–5 during a 2,600m workout yields top-tier conditioning for your upcoming USMS 5,000 LCM Postal and fall Masters meets.

3. Recovery & Sleep Context: 7/10

• Sleep Quality:
  • Oura: 75 (5h 59m, 32% REM/Recovery)
  • Garmin: 73 (5h 34m)
  • Fitbit: 77 (7h 03m)
• Takeaway: Under 6 hours of actual deep sleep makes holding Zone 4/5 efforts significantly harder. The tight lats during warm-up were a classic sign of under-recovery/central fatigue. Pushing through safely without overcooking yourself was the right call.

🏊 Seasonal Big Picture

• 2026 Volume Progress: You’re at 152,300 total meters/yards for the year with 82,100 LCM leading the charge.
• Target Focus: This workout provided prime continuous-engine work for the 5k Postal (Aug 7th-ish) while maintaining the top-end turn of speed needed for the Gainesville Senior Games and SWAGtoberfest.

💡 Recommendations for Tomorrow

• Lat & Shoulder Relief: Spend 5–10 minutes on a foam roller or hit a doorway chest/lat stretch before your Back & Indoor Cycle session tomorrow.
• Hydration & Sleep Focus: Prioritize an extra 45–60 minutes in bed tonight to bounce back before Friday’s team swim!