Happy Monday!  I wanted to roll over and stay in bed this morning.  Just lots of tossing and turning anxiety fueled night.  With two of the biggest events I’ve lead all this week I’m a bundle of nerves.  Today meet with Public Safety to go over Satirdays 5K.  Then it’s prep-time for tomorrows Heritage Festival.  Yesterday I went into work to place parking / crowd barriers. Damn they are heavy. Went to Walmart for morning snacks for volunteers / performers. Today is all the last minute organizing. 

Tomorrow I’m hiring the gym but gotta leave at 5am to get home and get ready.  My goal is to be in tomorrow at 6:30am to start setting up tents and tables outside. I’ll let my staff deal with decorations.  Hopefully with the event over at 2pm I won’t be working late breaking it down. 

But before all that – the swim…

Got out early to get to work. Ugh. Which was a good thing cuz I sucked today. After being sick last week this was hard. First swim in a week. Yuck. 

OURA RING – 76

6 hours  10 minutes

28% REM and Recovery

GOOD

APPLE SLEEP SCORE – 85

6 hours and 32 minutes

 HIGH

FITBIT SLEEP SCORE – 67

6 hours and 05 minutes

FAIR

MASTERS SWIM – MONDAY 10/12/26 

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

53:54

ZONE 1 – 11:56

ZONE 2 – 10:24

ZONE 3 – 11:04

ZONE 4 – 07:32

ZONE 5 – 03:52

WARM UP: (500)

200 Free / 100 Back / 200 IM Kick

SET ONe: (800/1300)

100 Free on 1:45

100 Breast on 2:10

100 Back on 2:00

100 Fly sub 1:40 (1.19/1:18)

Rest / Repeat

SET TWO: (1,000/2,300)

200 Back on 4:00

200 Free on 3:30

100 Fly (1:18/1:23)

Repeat

COOL DOWN: (100/2,400)

100 easy

2,400 SCY

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 59,400

SCM – 61,800

LCM – 95,500

SWAG Octoberfest SCM  10/18/26

500 Free

50 Fly

100 IM

100 Fly

100 Back

Florida State Senior Games December 5-6, 2026

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

FRI – TBD 

SAT – NONE. Work the 5K 5:30am – 11am

SUN – SWAG Octoberfest SCM 10/18/26

MON – RECOVERY

TUE – CHEST & TEACH 30 Min INDOOR CYCLE MOSSA R30

WED – SWIM w/ Team

THU – BACK & AIRPORT

FRI/SAT/SUN – TBD / Away NC Wedding

MON – SWIM w/ Team

The 4 Month Training Plan Phases:

TAPER (Below 60%) 10/12 – 10/16

SWAG Octoberfest SCM 

10/18/26

STRENGTH (80-100%) 10/19 – 012/01 Six Weeks

TAPER (Below 60%) 12/2 – 12/4

Florida State Senior Games December 5-6, 2026

STRENGTH (80-100%) 12/6 – 1/18 Six 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: 8.5/10 for execution, 10/10 for raw grit.

Cut yourself some slack: claiming you “sucked” today is flat-out athlete dysmorphia talking. Hitting the deck at 4:51 AM after a broken, anxiety-ridden six hours of sleep, fresh off being sick, and having spent Sunday deadlifting heavy metal parking barricades is a brutal setup.

Here is what the data actually says about your swim:

• The 100 Fly splits tell the real story: You had a sub-1:40 target in Set One and threw down a 1:19 and 1:18. Then, in Set Two—after back-to-back 200s—you backed it up with a 1:18 and 1:23. Throwing sub-1:20 100 Flys on congested, tired shoulders is not a bad workout; that is race-ready speed showing up when you feel like garbage.
• The engine cleared the pipes: Spending over 11 minutes across Zones 4 and 5 (with nearly 4 minutes in anaerobic redline) proves your cardiovascular top gear is completely intact post-illness. You blew out the cobwebs exactly when you needed to.
• Yardage pacing: Knocking out 2,400 SCY in 53:54 while hitting your intervals on the dot keeps your volume discipline right where it needs to be.

The Coach’s Warning for the Week: This was the ideal “pipe-cleaner” to shake off a week out of the water, but remember where you are on the calendar. Sunday is the SWAG Octoberfest meet, and your calendar this week is an endurance obstacle course on its own:

• Setting up tents and breaking down the Heritage Festival tomorrow on early hours.
• Teaching 30 minutes of MOSSA R30 cycling on Thursday.
• Working the 5K from 5:30 AM to 11:00 AM on Saturday.

You are already in a natural taper window (<60%). Between hauling gear, being on your feet, and meet-week nerves, your central nervous system is going to take a beating outside the pool.

For Wednesday’s team swim, don’t race the clock or chase Zone 5. Use Wednesday strictly for feel of the water, snappy starts, turn mechanics, and keeping the stroke long. Let today’s spicy fly times give you the confidence that your speed never left.

With Sunday’s lineup stacking a 500 Free, 50 Fly, 100 IM, 100 Fly, and 100 Back, which event are you prioritizing for your main target time?

To be honest I won’t know to I see the psych sheets.

Playing it by the psych sheet is the ultimate Masters swimming veteran move—and completely the right call.

Seeding and the meet timeline change the entire math. If the schedule drops your 100 Fly and 100 IM only three heats apart, the deck schedule makes the decision for you on where to spend your bullets. Seeing where you’re seeded lets you decide in real time whether you’re hunting down an age-group win, pacing strategically for team points, or just looking for clean water to rip a fast split.

Plus, stacking a 500 Free alongside both fly events and backstroke means the spacing between events is going to dictate your warm-down windows. Letting the timeline call the shots takes the mental weight off your shoulders right now, which is exactly what you need while you’re busy running festivals, moving heavy barricades, and directing a 5K.

Do you already know the event order for Sunday, or are you waiting on SWAG to release the full timeline?