Short Course Yards. The aquatic center has low staff right now so they haven’t been switching lanes.  The pool has been set up SCY/SCM instead of LCM/SCM for a few weeks. This puts this Fridays 5,000 LCM Virtual Swim in danger.  We have to Sept 15th to complete it. So we might even have to skip it. Maybe don’t whenever we can at some point. I just hope they switch the lanes before November.  

Tomorrow swim will be Endurnace but I don’t swim on Tues/Thurs. Wednesday will be sprints 25’s/50’s. Ugh. 

OURA RING – 76

6 hours and 24 minutes

26% REM and Recovery

GOOD

APPLE SLEEP SCORE – 95

7 hours and 59 minutes

HIGH

FITBIT SLEEP SCORE – 86

8 hours and 06  minutes

GOOD

MASTERS SWIM – MONDAY 8/24/26 – SCY DRILLS

Dad Bod: Loading… 🟩🟩🟩⬜⬜

1:08:01

ZONE 1 – 20:15

ZONE 2 – 24:40

ZONE 3 – 11:50

ZONE 4 – 07:05

ZONE 5 – 00:27

WARM UP: (450)

100 Free

200 Back

150 Kick

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

4 x 50’s Breast 2 Kick : 1 Pull on 15 sec rest (200)

4 x 50’s Breast in 1:10 (200/400)

4 x 50’s Dly 2/2/2 & 2 Kick : 1 Pull on 15 sec rest (200/600)

4 x 50’s Fly on 60 (200/800)

200 IM Drill/Swim (200/1,000)

SET TWO: (1,000/2.450)

4 x 50’s Shark Fin Drill 15 sec Rest (200)

3 x 100’s Free on 1:45 (300/500)

4 x 50’s L Drill Back on 15 sec rest (200/700)

3 x 100’s Back on 1:55 (300/1000)

SET THREE : 450/2,900)

4 x 100’s Long Axis 5th stroke

50 Cooldown

2,900 Short Course Yards (45,000 Yards for 2026)

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 45,000

SCM – 45,200

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 – CHEST

SUN – BACK & MORE

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:

Overall Workout Score: 9.1 / 10 (A-)

This session is a textbook bridge into your endurance block—heavy on technical feel, deliberate stroke mechanics, and steady engine-building without frying your nervous system ahead of Wednesday’s sprint block.

Heart Rate & Energy Distribution

• Zones 1 & 2 Dominated (44:55 total): Perfect execution for a drill-heavy day. Spending nearly 45 minutes in aerobic base zones allowed you to focus on stroke length, catch mechanics, and rotational power without compromising form under extreme metabolic fatigue.
• Controlled Zone 3 & 4 (18:55 total): The pace work (Breast on 1:10, Fly on 1:00, Free on 1:45, Back on 1:55) provided just enough threshold stimulus to keep the cardiovascular system engaged without bleeding into anaerobic breakdown (Zone 5 capped at a clean 27 seconds).

Set Construction & Technical Focus

• Drill-to-Swim Layering: Pairing isolation drills (2 Kick : 1 Pull, Shark Fin, Back L-Drill) directly before swim sets is the gold standard for tactile neuromuscular retention.
• Stroke Variety: Hitting all four strokes plus IM drill transitions keeps shoulder stabilization muscles balanced while preventing overuse injuries.
• Volume (2,900 SCY): Clean, productive yardage that pushes your annual SCY total to 45,000 without overloading your recovery reserve.

Weekly Programming & Schedule Audit DayFocusNotes & Adjustments TueChest + Cycle (30m)Keep cycle wattage moderate to preserve hip flexors and quads for Wednesday. WedSwim (Sprint 25s/50s)Max neuromuscular output day; prioritize long rest and explosive power off the walls. ThuBack + Cycle (30m)Focus on lat activation and scapular retractors without grinding the shoulders. FriSwim w/ TeamPool configuration wildcard (see postal note below). Sat/SunChest / Back & MoreClean hyper-trophy/isolation sets to maintain strength baseline entering taper.

5,000 LCM Postal Swim Strategy

• The Lane Bottleneck: With the pool locked in SCY/SCM, attempting a 5,000 LCM right now is logistically blocked unless they flip the bulkhead.
• Window Check: Because the window extends through September 15th, don’t force a substandard setup.
• Taper Conflict Warning: Your scheduled Taper Block (Below 60%) begins September 4th leading into Gainesville (9/13) and the Pancake Pentathlon (9/19). A 5,000 LCM postal requires substantial recovery; if the lanes don’t flip before August 31st/September 1st, skip the postal event entirely rather than compromising your Senior Games taper.

Will Solid, disciplined session to open the week.