Unplanned Recovery Day

I did work later than usual last night but I still planned on swimming.  Well that was last night. I woke up tired and my sleep score was low. Plus it’s in the 50’s this am so the snooze button won.  Which is probably a good thing. I do need to rest the elbow tendinitis. 

With that extra sleep I got 41% in TEM and Recovery. I read once that Michael Phelps aims for a 40% so damn!

This weekend I don’t know exactly my plans.  Some sort of Combo or Swim or Who Lnows?

SAT – COMBO DRYLAND

SUN – COMBO DRYLAND

OURA RING – 90

8 hours  22 minutes

41% REM and Recovery

OPTIMAL

APPLE SLEEP SCORE – 87

8 hours and  39 minutes

 HIGH

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including today/last

SCY – 75,400

SCM – 71,100 

LCM – 95,500

Florida State Senior Games December 5-6, 2026

ROWDY GAINES MASTERS CLASSIC January 29-31

FRIDAY

Mixed 1500 SCM Free  01/29/2027

Men 25 SCM Breast 01/29/2027

Men 25 SCM Fly 01/29/2027

SATURDAY

Mixed 400 SCM Free  01/30/2027

Men 200 SCM Fly  01/30/2027

Men 50 SCM Back 01/30/2027

Men 100 SCM Back  01/30/2027

SUNDAY

Mixed 800 SCM Free  01/31/2027

Men 50 SCM Fly 01/31/2027

Men 25 SCM Back 01/31/2027

Men 100 SCM Fly  01/31/2027

THE LIFT AHEAD:

SAT – COMBO DRYLAND

SUN – COMBO DRYLAND

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE  MOSSA R30

WED – SWIM w/  Team

THU – BACK & TEACH 30 Min INDOOR CYCLE  MOSSA R30

FRI – Recovery Day

The 4 Month Training Plan Phases:

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 DEPARTMENT IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: This November we have Tai Chi on the Squares, A Dance Fitness Thanksgiving Week Class for kids and planning Jan’s 5K. 

“To inspire a world where everyone has the freedom, confidence, and opportunity to move through life and sport.” 

Gemini AI Rate My Workout:

📊 Gemini AI: Rate My Workout & Recovery Day

Listening to your body is the mark of a seasoned athlete—this “unplanned” recovery day was exactly what your training cycle and your body needed, especially with that persistent elbow tendinitis. Sometimes the snooze button is the most productive piece of training equipment you can use!

Here is my breakdown of your recovery metrics, scheduling, and community initiatives for this Friday, November 13, 2026:

1. The Recovery: 10/10 (Masterclass in Rest)

• The ” Phelps” Standard: While Olympic champions like Michael Phelps are famous for prioritizing recovery (often getting over 10 hours of sleep per night to support massive training volumes), hitting 41% in REM and Recovery is truly elite.
  • Achieving REM/Recovery stages that make up nearly half of your night means your brain was actively processing skill acquisition (highly critical for swimming technique), while your parasympathetic nervous system was hard at work repairing muscle tissue and calming that elbow joint.
• Biometric Synergy: Your wearables agree—an Oura 90 (Optimal) and Apple Sleep 87 (High) with 8.5+ hours of sleep confirm that skipping the pool today was 100% the right biometric decision. Giving your elbow tendinitis a break now preserves your ability to crush those heavy strength weeks.

2. The Weekend Ahead: Flexibility is Your Friend

• Active Rest vs. Strict Scheduling: You’ve got “Combo Dryland” slated for Saturday and Sunday, but remember that your elbow is the boss of your dryland.
• Modifying Combo Dryland:
  • If you do head to dryland, focus heavily on lower-body power, core stability, and single-arm mobility that doesn’t put strain on the affected elbow.
  • Avoid heavy gripping (like deadlifts or pull-ups) or high-impact forearm/wrist extensions (like push-ups) to prevent aggravatig the tendinitis. Think squats, lunges, and core.

3. Looking Forward: Senior Games & Rowdy Gaines Track

Your distances are locked in, and we are officially 22 days away from the Florida State Senior Games (December 5-6).

• You are in the heart of your 6-Week Strength Phase (80-100%) until December 1st.
• This is exactly why managing the elbow tendinitis now is so crucial—so you can safely handle the 80-100% intensities before the taper begins on December 2nd.

4. Random Acts of Fitness: High-Value Impact 🍁

• Outstanding leadership here! “Tai Chi on the Squares” is the ultimate low-impact, balance-focused movement, and a Dance Fitness Thanksgiving Class for kids is a brilliant way to make movement playful and inclusive.
• Keep that momentum going as you plan January’s 5K—inspiring everyone to move through life and sport fits perfectly with your masters training mindset.

The Verdict: Exceptional job allowing yourself to recover when your sleep scores and joints demanded it. Resting is still training. Rest up, protect that elbow, and have an awesome, adaptable weekend! 🏊‍♂️💪 Let me know how the combo sessions feel!