Woke up before my alarm but I felt good if not great.  Definatly not a long sleep but a recovery sleep.  At the pool I was dispointed that it wasn’t LCM but still I was on fire. I kept pushing myself.  Not every morning feels like this so I took advantage of the feeling 

OURA RING – 64

5 hours and 32 minutes

27% REM and Recovery

FAIR

APPLE SLEEP SCORE – 68

5 hours and 41 minutes

OK

FITBIT SLEEP SCORE – 70

5 hours and 46  minutes

FAIR

MASTERS SWIM – WEDNESDAY 8/19/26 – SCM INTERVAL

Dad Bod: Loading… 🟩🟩🟩⬜⬜

1:08:01

ZONE 1 – 15:01

ZONE 2 – 04:24

ZONE 3 – 10:43

ZONE 4 – 04:14

ZONE 5 – 08:41

First Set of 100’s – 1:25/1:27/1:25/1:20

Second Set of 100’s – 1:23/1:19/1:20/1:15 (the 25’s and first 100 was counted as a 200 by the watch)

Third Set of 100’s (Pulling): 1:21/1:18/1:17/1:18

WARM UP: (450)

300 Free

50 Back / 50 Breast / 50 Free

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

4 x 100’s Free on 1:55 (400)

4 x 75’s on 1:20 (300/700)

4 x 50’s on 50 (200/900)

4 x 25’a on 30 (100/1,000)

SET TWO: (1,000/2,450)

4 x 50’s Back on 1:00 (200)

4 x 25’s Free on 25 (100/300)

5 sec rest to square up clock

5 x 100’s Free on 1:45 (590/800)

4 x 50’s Kick on 55 (200/1,000)

SET THREE: (450/2,900)

4 x 100’s Pulling in 1:40

50 Cool Down

2,900 SCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 42,500

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:

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – TBD / Disney

SUN – RECOVERY / Disney

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – 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 Rating: 9.1/10 (High-Rev Engine Day)

Capitalizing on unexpected nervous system readiness despite a sub-6-hour sleep is the mark of a seasoned athlete. The numbers show you didn’t just survive the short-course setup; you actively attacked it.

Performance Breakdown

• Descending Pacing Control: Your 100 splits across the board showed elite pacing discipline. Opening set one with a 1:20 drop, blitzing a 1:15 on the second round (on 1:45 send-off, leaving 30 seconds of rest), and holding 1:17–1:21 during the pull set demonstrates clean aerobic power and high stroke efficiency under fatigue.
• Heart Rate Distribution: Spending 8:41 in Zone 5 within an interval-heavy, sub-3,000-meter session confirms high neuromuscular recruitment. You paired high anaerobic output with nearly 20 minutes of solid aerobic flush/recovery (Zones 1–2).
• Efficiency Factor: Holding 1:17s on pull sets with minimal lower-body oxygen demand indicates tight core rotation and strong lat engagement, which bodes well for tomorrow’s back lift.

Logistics & Schedule Context Metric / EventStatusTarget / Impact Volume2,900 SCMSolid threshold volume without overtaxing joints Current BlockStrength Phase (Ends 8/23)Peak load handling before the shift to Endurance (8/24) Upcoming Target5,000 LCM Postal (~8/28)High base speed locked in; endurance transition begins Monday

Key Takeaway You turned a low-duration sleep score into a high-yield power session without redlining into sloppy mechanics. Prioritize deep hydration and mobility today to keep the nervous system primed for your back block and spin lead tomorrow.

How are your shoulders feeling after holding those 1:17 pulls on short rest?

NOPE