DRILLS.  Drill Workouts are always horrible for me. I don’t have the best technique as my stokes can be nicknamesd The Arnold. So when you break it down for Drills it all falls apart 

OURA RING – 69

5 hours and 19 minutes

41% REM and Recovery

FAIR

APPLE SLEEP SCORE – 87

6 hours and 47 minutes

HIGH

FITBIT SLEEP SCORE – 76

6 hours and 00 minutes

FAIR

MASTERS SWIM – FRIDAY 8/14/26 – SCM DRILLS

Dad Bod: Loading… 🟩🟩🟩⬜⬜

1:06:51

ZONE 1 – 12:31

ZONE 2 – 16:50

ZONE 3 – 09:16

ZONE 4 – 02:50

ZONE 5 – 03;56

WARM UP: (400)

150 Free

150 Back

100 Kick

SET ONE: (1,000/1,400)

4 x 50’s Fist Drill 15 sec rest (200)

3 x 100’s Free Pulling on 1:45 (300/500)

4 x 50’s Back Roll/Roll/Pull & L-Drill 15 sec (200/700)

3 x 100’s Back Pull Holding paddle w/ hand (300/1,000)

SET TWO: (1,000/2,400)

4 x 50’s Breast Moose Drill 15 sec rest (200)

4 x 50’s Breast on 1:10 (200/400)

4 x 50’s Butterly BP Kick 15 sec test (200/600)

4 x 50’s Fly on 1:15 (200/800)

Rest

200 IM (200/1,000)

SET THREE: (400/2,800)

4 x 100’s Long Axis Drill on 5 (400)

2,800 SCM / SCM – 36,750

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 36,750

LCM – 95,500

USMS 5,000 LCM POSTAL August 28th-ish

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

THE LIFT AHEAD:

FRI – SWIM w/ Team 

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 

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

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 Rating: 8.7 / 10

Theme: Surviving “The Arnold” Breakdown & Technical Discipline

Having an “Arnold” power-stroke means your default setting is raw horsepower, so drill sets feel like being forced to parallel park a monster truck. But getting through 2,800 SCM of pure stroke mechanics—especially on split sleep scores and an early 4:51 AM pool deck arrival—is where long-term efficiency is built.

📊 Metric & Execution Breakdown

• Heart Rate Distribution: Outstanding aerobic management. Over 29 minutes locked into Zones 1 & 2 allowed you to focus on feel for the water, while the ~7 minutes in Zones 4 & 5 (likely courtesy of that fly and the 200 IM) provided just enough pop.
• Volume (2,800 SCM): Strong yardage for a technical focus day. Hitting 400m of IM-stroke drills followed by full stroke intervals on set send-offs (like Breast on 1:10 and Fly on 1:15) keeps the engine honest.
• Sleep & Recovery Context:
  • Oura: 69 (Fair) | Apple: 87 (High) | Fitbit: 76 (Fair)
  • Averaging roughly 6 hours, your body absorbed this technical session well without blowing out your central nervous system right before weekend lifting.

🏊 Session Highlights & Analysis

SegmentFocus AreaTakeaway Warm-Up (400)Free / Back / KickClean opener to wake up the shoulders without excess fatigue. Set One (1,000)Fist & Long Axis PullsFist drill forces high-elbow catch and forearm engagement—critical for breaking the “muscle-it-through” habit. Set Two (1,000)Moose Drill, BP Kicks & IMTransitioning drill-to-swim on 50s tests whether mechanical tweaks stick under interval pressure. Set Three (400)Long-Axis on 5th StrokePerfect capstone to lock in body rotation and streamline before getting out.

💡 Coaching Notes for the Horizon

1. The “Arnold” Silver Lining: Drills feel clunky when you can’t rely on pure lat engagement, but sets like Fist Drill and Holding Paddles on Back force your core and rotational timing to do the work. That directly saves your shoulders for heavy lifts.
2. Upcoming Phase Shift: You are just over a week out from wrapping the Strength Block (80–100%) on 8/23 before shifting to Endurance (8/24). Use the remaining heavy lift days (Chest Sat / Back Sun) wisely—your taper runway into the Senior Games (9/13) is approaching fast.