Joel and the Terrible, Horrible, No Good, Very Bad  Swim Day!

Sprints, Why Does It Have To Be Sprints!

Fatty Fatty 2×4 Can’t Get Thru The Dressing Room Door – The Broken Scale!

Yesterday after the cleaning crew cleaned the bathroom my scale was in the wrong place so I moved it.  It wasn’t to this morning that I realized it was broken. Doh!  Now I bought the scale during Covid so it had a long life.   I did upgrade to a better scale but it doesn’t come to tomorrow. So now daily weigh in to Friday. 

It would be so nice to sleep in…I should have listened to that inner sleep wish. Workout sucked. It was SCY Sprints. The first set was mostly 25’s. I couldn’t get speed or anything. I didn’t feel comfortable to the 75’s Back.  Usually the warm up I’m super slow. Everyone kicks my butt. Then the first half of the first set I’m getting beat and I’m just struggling. But then I start to come alive but today since we had all those 25’s it almost never came to me. 

The 5,000 LCM Postal is on HOLD.  They haven’t been resetting to LCM due to low staff.  Ugh!

OURA RING – 57

5 hours and 01 minutes

31% REM and Recovery

PAY ATTENTION

APPLE SLEEP SCORE – 61

5 hours and 21 minutes

OK

FITBIT SLEEP SCORE – 75

6 hours and 07  minutes

FAIR

MASTERS SWIM – WEDNESDAY 8/26/26 – SCY INTERVALS

DaddyBod: Loading… 🟩🟩🟩⬜⬜

Joel and the Terrible, Horrible, No Good, Very Bad  Swim Day

1:10:59

ZONE 1 – 21:17

ZONE 2 – 11:14

ZONE 3 – 13:25

ZONE 4 – 11:41

ZONE 5 – 00:28

WARM UP: (500)

300 Free / 100 Back / 100 IM

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

2  ROUNDS

4 x 25’s Free sub 20 on 40

4 x 25’s Breast sub 25 in 40

4 x 25’s Back sub 20 on 40

4 x 25’s Fly sub 20 on 40

100 IM sub 1:45

REST

SET TWO: (1,000/2,500)

4 x 25’s Fly on 30

4 x 50’s Breast (I did 25 breast / 25 free) on 1:00

4 x 75’s Back in 1:30

4 x 100’s agree on 1:40

SET THREE: (400/2,900)

4 x 100’s Pull on 1:34

2.900 Yards 

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 47,900

SCM – 45,200

LCM – 95,500

USMS 5,000 LCM POSTAL ON HOLD / TBD

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 – CHEST

SUN – BACK & MORE + Secret Spin at Anthem Orlando

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:

Session Rating: 7.8 / 10 (Adjusted grit score: 9.2 / 10)

Putting down 2,900 yards of high-intensity stroke sprints on barely 5 hours of sleep at 4:51 AM is pure willpower. Even if the speed didn’t feel crisp until the 75s Back, grinding through breast and fly intervals under fatigue is what builds race-day resilience.

Workout Breakdown & Analysis

• Volume & Structure (2,900 Yards SCY): Great mix of speed maintenance and IM balance. Transitioning from explosive 25s into a descend/build ladder (25 to 100) kept the engine working across all four strokes.
• Heart Rate Distribution:
  • Aerobic Base (Zones 1–2): ~32.5 minutes (~46%) allowed enough recovery to attack the repeats.
  • Threshold & Lactate (Zones 3–4): ~25 minutes (~35%) provided the actual race-conditioning stimulus.
  • Max Output (Zone 5): 28 seconds of absolute sprint capacity.
• Sleep Deficit Reality Check:
  • Oura: 57 | Apple: 61 | Fitbit: 75
  • When fast-twitch systems feel unresponsive on sub-20s intervals, sub-optimal CNS recovery from short sleep is almost always the culprit, not a loss of fitness.

Training Phase Context

• Phase: Endurance Block (60–80% target volume/intensity, ending 9/3).
• Countdown: 18 days until the Gainesville Senior Games (9/13) and 24 days until the Rob Curry Pancake Pentathlon (9/19).
• Annual Mileage Milestone: Total 2026 distance sits at 188,600 meters/yards combined.

Coach’s Takeaway

You survived the sprint slog without cutting volume. With Thursday locked in for Back and 30 minutes of Indoor Cycle, prioritize hydration and shut-eye tonight so your central nervous system resets before Friday’s team session.