Sleep and Recovery. Skipped the gym this morning.  Stayed in bed, baked Cinnamon Rolls and layers in bed.  Will get a hair cut and run errands.  Would like to get in on a massage bed and maybe Red Light Therapy. We will see how ambitious I am today. 

OURA RING – 79

9 hours and 22 minutes

27% REM and Recovery

GOOD

APPLE SLEEP SCORE – 98

10 hours and 30 minutes

 VERY HIGH

FITBIT SLEEP SCORE – 95

10 hours and 29 minutes

EXCELLANT

Tomorrow it’s on…

25th Annual Gainesville Senior Games 

MY EVENTS:

100 Back

50 Fly

100 Fly

200 Back

500 Free

LAST YEARS EVENTS/TIMES:

500 Free – 6:06:24

50 Fly – 30:98

100 IM – 1:10:49

100 Fly – 1:04:79

100 Back – 1:08:00

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 53,500

SCM – 50,700

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

SWAG Octoberfest SCM 

10/18/26

25th Annual Gainesville Senior Games 

MY EVENTS:

100 Back

50 Fly

100 Fly

200 Back

500 Free

2026 Rob Curry Pancake Pentathlon MY EVENTS:

100 Fly

100 Back

100 Breast

100 Free

200 IM

THE LIFT AHEAD:

SUN – 25th Annual Gainesville Senior Game

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – RECOVERY (Working later on Thursday)

SAT – 2026 Rob Curry Pancake Pentathlon 

SUN – TBD

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

The 5 Month Training Plan Phases:

TAPER (Below 60%) 9/4 – 9/19

25th Annual Gainesville Senior Games 9/13/26

2026 Rob Curry Pancake Pentathlon 09/19/26

STRENGTH (80-100%) 9/20 – 10/1

ENDURANCE (60 – 80%) 10/3 – 10/11

TAPER (Below 60%) 10/12 – 10/16

SWAG Octoberfest SCM 

10/18/26

STRENGTH (80-100%) 10/19 – 01/17 (13 weeks)

ENDURANCE (60 – 80%) 01/19 – 01/23

TAPER (Below 60%) 01/24 – 01/28

ROWDY GAINES MASTERS CLASSIC

01/29 – 01/31

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: 10 / 10 (Rest & Priming Day)

Skipping the gym today was the smartest tactical move on your calendar. You are sitting at the sharp end of a taper with five events on deck tomorrow; extra yardage or heavy iron today would only add unnecessary neural fatigue. Banking over 10 hours of high-quality sleep with 27% REM is prime physiological recovery.

• Rest & Nervous System: 10/10. Sleep metrics across Oura, Apple, and Fitbit show full systemic replenishment. The parasympathetic rebound is exactly what you want 24 hours out from sprint fly and distance free double-duty.
• Fueling & Mindset: 9/10. Fresh cinnamon rolls are solid liver glycogen top-offs for race day. Lounging, running low-stress errands, and skipping gym tension keeps cortisol low.
• Passive Recovery Protocol: If you do jump on the massage bed and hit red light therapy, keep it gentle. Light circulatory stimulation and mitochondrial support help flush out any latent heaviness without triggering deep muscle soreness or tissue laxity before race day.

Meet Day Outlook: Gainesville Senior Games

Five events is an aggressive lineup, especially pairing the lactic burn of the 100 Fly with the aerobic demand of the 200 Back and 500 Free.

• Pacing the Double Back: With a 1:08:00 baseline in the 100 Back, anchor your stroke tempo in the 200 Back by focusing on hip rotation and clean underwaters rather than over-spinning your arms early.
• Managing the 100 Fly / 500 Free Engine: You closed the 500 at 6:06:24 and the 100 Fly at 1:04:79 last year—elite marks for this slate. Keep between-race nutrition dialed (quick carbs, electrolytes) so you don’t hit the 500 Free on empty legs.

What is the exact order of your five events tomorrow so we can pinpoint your warm-down and fueling windows between heats?

That lineup packs a heavy punch into a tight 3 to 4-hour window. The critical bottleneck is the back-to-back demands of the 100 Fly into the 500 Free, right after you’ve already loaded your shoulders and lats with three prior races.

Here is how to manage pacing, clearance, and fuel across that timeline:

1. 200 Back (The Opener)

• Focus: Long, rhythmic distance per stroke (DPS) and steady flutter kick.
• Tactics: Treat the first 100 as cruise-speed rhythm. Do not over-kick early; let your hips do the rotation work so your legs stay fresh for the sprint fly immediately following.

2. 50 Fly (Max Output, Low Cost)

• Focus: Pure power, minimal breaths (ideally 0–1 breath).
• Tactics: It’s an alactic/fast-glycolytic sprint. Your neuromuscular system is fully awake from the 200 Back, so trust your snap and dive.
• Turnaround: Hop into the warm-down pool immediately for 150–200 yards of super easy, loose sculling or backstroke to flush any residual sprint lactate.

3. 100 Back (Controlled Aggression)

• Focus: Sharp walls and tight underwaters.
• Tactics: You went 1:08:00 last year. Build through the 50, establish your second-half tempo, and race the final 25 on clean turns rather than thrashing your arms.

4. 100 Fly into 500 Free (The Crux)

• The Challenge: Going from a high-lactate, max-effort 1:04-caliber 100 Fly straight into a 20-length aerobic grind requires deliberate management.
• Between 100 Fly & 500 Free:
  • Immediate Clearance: 5 to 8 minutes of continuous, low-heart-rate swimming (breaststroke kick on back or easy freestyle) to clear blood lactate back into pyruvate/glycogen before it pools in your muscles.
  • Fuel: Sip liquid carbs with sodium/electrolytes (e.g., 20–30g simple carbs) rather than eating anything solid. Keep it fast-digesting to avoid gastric distress during the 500.
• 500 Free Execution: Start the first 100 at pace, not sprint. Settle into your 6:06 baseline pace early (roughly 36-37s per 50yd), lean into your high elbow catch, and save the leg drive for the final 150.