OURA RING – 55

4 hours and 29 minutes

21% REM and Recovery

Pay ATTENTION

APPLE SLEEP SCORE – 84

6 hours and 44 minutes

 HIGH

FITBIT SLEEP SCORE – 82

6 hours and 48 minutes

GOOD

MASTERS SWIM – WEDNESDAY  09/16/26 SCM – INTERVALS

Daddy Body: Loading… 🟩🟩🟩⬜⬜

1:06:55

ZONE 1 – 10:50

ZONE 2 – 04:21

ZONE 3 – 05:30

ZONE 4 – 11:45

ZONE 5 – 05:33

WARM UP: (500)

300 Free / 200 Mixed

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

2 x 200’s on 3:30 (409)

300 Free (Fast/Cruise/Faster by 100) on 6:00 (300/700)

4 x 75’s Free (Spring/Long/Sprint) on 1:30 (300/1,000)

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

3 X 100’s on 1:50 

3 X 100’s on 1:45

3 X 100’s on 1:40

1 x 100 sub 1:30

(1:23/1:24/1:27/1:28/1:25/1:24/1:27/1:23/1:23/1:21)

SET THREE (500/3,000)

4 x100’s Pull on 1:40

100 Cool Down

3,000 SCM

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 53,500

SCM – 53,700

LCM – 95,500

2026 Rob Curry Pancake Pentathlon 09/19/26

SWAG Octoberfest SCM 

10/18/26

2026 Rob Curry Pancake Pentathlon MY EVENTS:

100 Fly

100 Back

100 Breast

100 Free

200 IM

THE LIFT AHEAD:

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

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 Grade: A- Taper Compliance Grade: B

You delivered sharp pacing across Set Two despite walking into the pool with conflicting sleep data and Oura giving you a yellow flag.

Sleep & Readiness Context

• Wearable Divergence: Apple (6h 44m) and Fitbit (6h 48m) clocked reasonable durations, but Oura’s 4h 29m flagged a harsh deficit, dragging readiness down to 55.
• The Takeaway: When sleep duration splits that heavily across devices, your autonomic nervous system is likely carrying hidden fatigue even if peripheral muscles feel decent.

Heart Rate & Energy Systems ZoneTimeImpact Assessment Zone 1–2 (Aerobic Base)15:11Solid warm-up and cool-down recovery floor Zone 3 (Aerobic Power)05:30Controlled transitions Zone 4–5 (Threshold / Anaerobic)17:18High-intensity bite (~26% of total duration)

Set Execution Breakdown

• The Main Set (10 x 100s): Exceptional consistency. Holding 1:23–1:28 as intervals tightened from 1:50 down to 1:40, then dropping a 1:21 on the final effort shows excellent neuromuscular control and descending discipline.
• Taper Alignment: With the Pancake Pentathlon this Saturday, 3,000 SCM with over 17 minutes in Zones 4/5 is slightly hot for a sub-60% taper phase. The speed is dialed in, but your central nervous system needs protection between now and Saturday morning.

Adjustments for the Meet Approach

• Thursday (Back & Cycle): Keep the 30-minute indoor cycle strictly in cueing/coaching mode. Resist the urge to match class intensity—keep your own legs spinning flush in Zone 1/2.
• Friday (Recovery): Hydrate aggressively to counter the late shift. Prioritize sleep hygiene tonight to reconcile that Oura deficit before race morning.