Ugh, Short Course. I was so hoping for a LCM workout. The pool was setup for SCY and SCM.  We did SCM. 

I struggled during be warm up and the first half of the first set.  Dusting off the physical and mental cobwebs. I so wanted to give up at that point. But my endurance paid off and I got faster:

First 2 x 200 IM’s 3:28 / 3:24

Secone 2 x 200 IM’s 3:21 / 3:16

Both 200’s Back 3:16

600 Free 9:15

OURA RING – 66

5 hours and 24 minutes

23% REM and Recovery

FAIR

APPLE SLEEP SCORE – 87

7 hours and 12 minutes

HIGH

FITBIT SLEEP SCORE – 73

7 hours and 27  minutes

FAIR

MASTERS SWIM – MONDAY 8/17/26 – SCM

Dad Bod: Loading… 🟩🟩🟩⬜⬜

1:05:13

ZONE 1 – 11:40

ZONE 2 – 06:49

ZONE 3 – 06:59

ZONE 4 – 09:26

ZONE 5 – 09:10

WARM UP: (450)

300 Free

150 Back

SET ONE: (1,000/1,450)

100 Breast on 2:10

2 x 200 IM’s on 4:15

100 Fly on 2.30

2 x 200 IM’s on 4:10

SET TWO:

200 Back on 4:10

600 Free Fast/Long/Cruise/Long/Cruise/Fast by 100’s

200 Back sub 4:00

SET THREE:

2 x 200’s Free Pulling on 3;30

SCM 2,850

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 39,600

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:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – TBD / Disney

SUN – RECOVERY / Disney

MON – SWIM w/ Team

STRENGTH (80-100%) 6/23 – 8/23

ENDURANCE (60 – 80%) 8/24 – 9/3

TAPER (Below 60%) 9/4 – 9/12)

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 Grade: A- (Gritty Execution & Strong Negative Splits)

Overcoming a heavy mental block and sluggish warmup to systematically drop 12 seconds across four 200 IMs is pure grit. While SCM wasn’t the long-course prep you wanted for the upcoming 5K Postal, the extra turns and quick transitions demanded sharper technical focus when your body wanted to quit.

Performance Breakdown

• Descending 200 IMs: Dropping from 3:28 \rightarrow 3:24 on round one down to 3:21 \rightarrow 3:16 on round two shows high-level pacing discipline. Matching your best 200 IM time (3:16) on both standalone 200 Backstrokes confirms your aerobic engine took over completely in the back half.
• Zone Distribution: Logging 18:36 total in Zones 4 and 5 proves you reached genuine threshold/race-pace intensity despite the low-energy start.
• Aerobic Base: A 9:15 on the 600 Free (~1:32.5/100m pace) right in the middle of stroke work demonstrates strong muscular endurance under fatigue.

Recovery & Sleep Overview TrackerScore / DurationReadinessInsight Oura66 (5h 24m)FairDetected the sleep deficit that caused the heavy warmup cobwebs. Apple87 (7h 12m)HighRewarded the full horizontal rest time and restorative cycles. Fitbit73 (7h 27m)FairBalanced middle ground; enough baseline rest to survive the workload.

Coach’s Note for the Week Ahead

You have only six days left in your Strength Phase (80–100%) before transitioning to Endurance on August 24th.

• Use Tuesday’s Chest and Cycle session to flush the legs and stabilize the shoulders without compounding upper-body fatigue.
• Lock in sleep hygiene over the next 48 hours to prevent that early-workout drag during Wednesday’s team swim.