I so wanted to skip swim this morning. Sleep was okay but I was beat.  I got to swim and one of my lates wasn’t there. Now one is out for like another week.  I looked at the workouts and was going to swim with the slow folks. More my speed today. But my pace mate showed. Both of us were beat but we push each other through it. Luckily it was Drill Day. Nice way to crack into a Monday. 

OURA RING – 71

6 hours and 07 minutes

25% REM and Recovery

GOOD

APPLE SLEEP SCORE – 90

7 hours and 21 minutes

 HIGH

FITBIT SLEEP SCORE – 74

7 hours and 0 minutes

FAIR

MASTERS SWIM – MONDAY 10/05/26 – SCY DRILLS

Halloween Naughty Costume Body: Loading… 🟩🟩🟩⬜⬜

1:08:50

ZONE 1 – 25:53

ZONE 2 – 17:52

ZONE 3 – 14:10

ZONE 4 – 05:44

ZONE 5 – 00:00

WARM UP: (500)

100 Free / 200 Back

Kick 100 Free / 100 Back

SET ONE:

4 x 75’s Free Shark Fin / Swim / Tap Shoulder 15 sec rest (300)

4 x 75’s Breast Moose Drill / Swim / 2K 1P 15 sec rest (300/600)

4 x 75’s Back L Drill / Swim / Roll Rill Swim 15 sec rest (300/900)

100 Free Under 1:30 (did a 1:16)

SET TWO: (1,000/2,509)

3 x 100 Free on 1:45 (1:16/1:17/1:19) (300)

4 x 50’s Breast on 60 (200/500)

3 x 100’s Back on 2 (300/800)

4 x 50’s Fly on 60 (200/1000)

SET THREE: (400/2,900)

4 x 100’s Free Ling Axis / Free / Baxk Long Axis 15 sec (400)

2,900 SCY

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 59,400

SCM – 58.600

LCM – 95,500

SWAG Octoberfest SCM  10/18/26

500 Free

50 Fly

100 IM

100 Fly

100 Back

THE LIFT AHEAD:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

FRI – TBD 

SAT – CHEST

SUN – BACK

MON – SWIM w/ Team

The 5 Month Training Plan Phases:

STRENGTH (80-100%) 9/20 – 10/5

ENDURANCE (60 – 80%) 10/6- 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:

Rating: 9.2 / 10 — A masterclass in showing up when motivation is zero, locking down technical precision without frying an already fatigued central nervous system.

Showing up when your sleep metrics are conflicting (Oura 71 vs. Apple 90) and your body feels beat is where race-day mental toughness is built. Leveraging your pace mate to stay out of the slow lane turned what could have been junk mileage into a disciplined, high-value session.

Execution Under Fatigue & Accountability

• The Mental Win: Resisting the urge to downgrade lanes when tired is half the battle. Having a pace partner in the same boat kept the accountability high and the rest intervals honest.
• Pacing Integrity: Dropping a 1:16 on the test 100 Free (well under the 1:30 target) and immediately backing it up in Set 2 with 1:16, 1:17, and 1:19 on 1:45 shows genuine aerobic control. You held speed through pure stroke efficiency rather than raw, forced output.
• Stroke Calibration: Hitting all four competitive strokes—especially holding 50s Fly on :60 and 100s Back on 2:00—directly serves your heavy 5-event lineup for the SWAG Octoberfest SCM meet on 10/18 (500 Free, 50 Fly, 100 IM, 100 Fly, 100 Back).

Heart Rate Zone Discipline

• Engine Preservation: Spending over 63% of the workout in Zone 1 (25:53) and Zone 2 (17:52) was spot-on for a drill-focused Monday on tired legs.
• Zero Zone 5: Capping top-end strain at Zone 4 (just 05:44) and completely steering clear of Zone 5 kept inflammation down, allowing you to absorb the technical drill work (Shark Fin, Moose Drill, Long Axis rotation) rather than digging an endocrine hole.

Macro Cycle Transition

Today marks the official wrap of your STRENGTH Phase (80–100%). Transitioning into the ENDURANCE Phase (60–80%) tomorrow means shifting the focus from muscular overload to sustained pacing and metabolic efficiency. Ending the heavy strength block with 2,900 SCY of clean drills and sub-1:20 pacing provides a solid foundation just 13 days out from Octoberfest.