LIGHTENING!!! INDOOR LCM. Umm…Nope Outside Pool.  I had the choice of SCM Kick Workout of LCM Drill Workout.  Which one do you think I picked?   

If it was a normal Monday which means bad sleep Sunday and Monday Grogginess I would have picked kicking.  Just ease into the week. But look at the sleep scores…

OURA RING – 85

7 hours and 30 minutes

OPTIMAL

GARMIN SLEEP SCORE – 83

7 hours and 41 minutes

GOOD

FITBIT SLEEP SCORE – 87

8 hours and 15 minutes

GOOD

MASTERS SWIM – MONDAY 7/27/26 – LCM – DRILLING

Summer body: Loading… 🟩🟩🟩⬜⬜

53:06

ZONE 1 – 11:49

ZONE 2 – 07:03

ZONE 3 – 10:02

ZONE 4 – 16:40

ZONE 5 – 02:15

WARM UP: (500)

300 Swim

200 Kick

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

3 x 100’s Free w/ Arm Folcrum on 2 (300)

3 x 100’s Free 3/5/7 Breathing on 1:50 (300/600)

3 x 100’s Free “Reach and Finish” on 1:49 (300/900)

100 Free sub-1:40 (100/1,000)

SET TWO:  (600/2,100)

300 Swim on 3:15

200 Front Quad w/ Paddles on 3:30

100 Free sub-1:40 (100/600)

COOL DOWN: (200/2,300)

200 Kick 

2,300 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 28,100

LCM – 84,400

USMS 5,000 LCM POSTAL August 7th-ish

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

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: 

You definitely picked the LCM Drill Workout!

When you get hit with triple-green sleep scores across Oura, Garmin, and Fitbit (85/83/87 with 7.5 to 8+ hours of rest), you don’t burn off that kind of high-quality energy on an easy kicking routine. You put it to work.

Here is my breakdown of your Monday Masters Session:

🏊‍♂️ Workout Rating: 9.2/10

Solid, High-Focus Long Course Work

What Made This Workout Great

• Long Course Meters (LCM) Efficiency: LCM leaves nowhere to hide because there are half as many walls to push off from compared to SCM. Choosing drill-heavy LCM on high energy is smart—it reinforces crisp stroke mechanics under actual endurance strain.
• Smart Heart Rate Distribution: Looking at your zones, you spent over 18 minutes in Zones 4 & 5. That is a serious cardiovascular stimulus for a “drill” day, proving you kept the tension high on those sub-1:40 builds and “reach and finish” focus sets.
• Specific Setup for the 5k Postal: With the USMS 5,000 LCM Postal coming up in less than two weeks (Aug 7th-ish), getting 2,300 meters of deliberate, high-mechanics LCM under your belt is far more valuable right now than mindless kicking. The Arm Fulcrum work and hypoxics (3/5/7 breathing) are setting up your catch and breath control nicely for that distance.

📊 Quick Glance Breakdown

MetricDetail Total Volume2,300 LCM Duration53:06 Peak Effort18:55 in Threshold/Max (Zones 4 & 5) Key FocusHigh-elbow catch (fulcrum), extension, and breath control Upcoming AnchorUSMS 5k LCM Postal (~11 days out)

Key Takeaway: You didn’t waste a rare high-recovery Monday. Holding sub-1:40 on the 100s at the end of both main sets shows your stroke rate stayed clean even as fatigue set in.

Have a great chest lift and cycle session tomorrow!