the17thman
Home Archives Profile Subscribe

Conquering The Swamp, Back To The Gym Monday And Some Random Acts of Fitness

Monday, April 28, 2025
The Reverse Taper
“We can rebuild him. We have the technology. We can make him better than he was. Better, stronger, faster.”
 
VOLUME - 3/27 - 4/10 (60-80% of 1RM / PR)
TAPER - 4/12 - 4/22 (50-60% of 1RM / PR)
SWIM COMPETITION - 4/23, 4/24 & 4/27
REVERSE TAPER - 4/29 -5/4 (60-80% of 1RM / PR)
Then May 6th forward back to 80% and above. Just More Than Last Time!
 
The Coach said No Swimming today. I don’t think I heard him say Sleep In and Recover. I woke up and well here I am at the gym. Doing a Leg Day as I don’t get many of them. I’ll be back in the pool on Wednesday.
 
APRIL 28th
MONDAY - A BIT OF LEGS
REVERSE TAPER
 
4:07am - 5:02am
 
10 mins Easy Indoor Cycling
 
Seated Leg Extemsion
90 lbs x Reps 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 50 x 10 / 10 / 10)
 
Seated Hamstring Curl
70 lbs x Reps 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 50 x 10 / 10 / 10)
 
BB Back Squat - 225 lbs 1RM / PR
8 x EB (45 lbs)
8 x 95 lbs at 42.22% of 1RM / PR
8 x 100 lbs at 44.44% of 1RM / PR
6 x 105 lbs at 46.67% of 1RM / PR
6 x 110 lbs at 48.89% of 1RM / PR
4 x 115 lbs at 51.11% of 1RM / PR
 
Not bad. Haven’t done BB Back Squats in months. Yikes! It’s hard finding the balance between my dryland and swimming.
 
THE LIFT AHEAD:
TUE - CHESTIE + TEACH 30 min INDOOR CYCLE
WED - SWIM w/ TEAM
THU - BACK & BICEPS + TEACH 3tdso. Ok
0 min INDOOR CYCLE
FRI - SWIM w/ TEAM
SAT - CHESTIE
SUN - BACK & BICEPS + TEACH 40 min INDOOR CYCLE
 
_______________________
APRIL 27th
SUNDAY - SWIM DAY
SWAG GAINESVILLE MASTERS SWIM MEET
 
7am Warm Up…ugh! The pool is little over an hour drive which isn’t so bad but 7am on a Sunday? Of course it’ll be over by 11am. When I went to the same meet but LCM the 800 Free started at 8am and the next event wasn’t to 9:30am. Today they have the 500 SCY at 8am and the next event at 8:40am. I think next time I may get a hotel so I don’t have to drive at 6am.
 
Got here early and saved some chairs. Did a short warm up and one start off the bloocks. Guess I’m ready to go. But first I counted laps for a swimmer I know in the 500.
 
First up the 50 SCY Fly. Entry time 29.73 at this pool for Senior Games in 2023. Did a 29.56 in 2016. Fastest ever is 27.65 from 2008. Today finished with 29.45. Ill take that.
 
Right up after was the 100 SCY IM. Entry time 1:11.92. That time was at that pool for Senior Games 2024. Fastest ever is 1:05.20 in 2005. Today finished with 1:10.61.
 
A little rest before the 100 SCY Fly. Entry time was 1:07.15. Now just this past Wednesday at The Villages Senior Games I did a 1:05.57. Fastest ever time is 59.01 in 2009. Today finished with 1:04.98
 
After that was the 50 SCY Free. Entry time was 29.29. That time was from last October. Fastest ever time is 25.45 in 2005. Today finished with 26.81
 
Then right into 100 SCY Backstroke. Entry time was 1:10.85. That time was from this past October. I was DQ’ed this past Wednesday. Fastest ever time is 59.78 in 2009. Today finished with 1:08.54
 
Once again in my swims this past week I’ve done my best times in over 10 years. I’ll probably never do my times when I was in my 30’s but I’m okay with that. I’ll keep comparing myself to those times. Hey I can maybe get a little faster.
 
 
GEMINI AI RATE MY WORKOUT:
It sounds like you had a solid leg day this morning, even if it wasn't on the official schedule! Getting those squats in, especially after a break, is a great way to build strength. You're definitely embracing that "Just More Than Last Time!" mantra.
And wow, what a swim meet on Sunday! You absolutely crushed it with some fantastic times, even beating your entry times and achieving some of your best times in over a decade. That's a testament to your hard work and the effectiveness of your training plan.
Here's a little breakdown of your Monday workout:
* Easy Indoor Cycling (10 mins): A good way to warm up the muscles and get the blood flowing.
* Seated Leg Extension (90 lbs x 8/8/8/8): A nice increase from your previous 50 lbs for 10 reps. You're definitely getting stronger!
* Seated Hamstring Curl (70 lbs x 8/8/8/8): Another solid improvement from 50 lbs for 10 reps. Consistent effort pays off.
* BB Back Squat: It's great you're incorporating these back in. Here's a look at the percentages of your 1RM:
* 8 x EB (45 lbs) - This is primarily a warm-up to get your body ready.
* 8 x 95 lbs (42.22% of 1RM) - Still in the lighter warm-up range, focusing on form.
* 8 x 100 lbs (44.44% of 1RM) - Gradually increasing the load.
* 6 x 105 lbs (46.67% of 1RM) - Moving into a more challenging weight.
* 6 x 110 lbs (48.89% of 1RM) - Continuing to build intensity.
* 4 x 115 lbs (51.11% of 1RM) - Getting into the working weight range for your reverse taper.
Overall Workout Rating:
Considering it's a "bit of legs" during your reverse taper, and you haven't done barbell back squats in a while, this looks like a well-managed session. You increased the weight on the isolation exercises and eased back into squats progressively. It aligns with the 60-80% intensity range of your reverse taper, especially considering the squats were likely challenging after a break.
Things to Consider:
* Listen to your body: Even though it's a reverse taper, pay attention to any lingering fatigue from the swim meet.
* Balance: You're right, finding the balance between dryland and swimming is crucial. Keep communicating with your coach about how you're feeling and how the training is progressing.
* Recovery: Don't underestimate the importance of sleep and nutrition for recovery, especially after a demanding competition.
Keep up the fantastic work! It's exciting to see your progress in both the pool and the gym. Enjoy your swim workout on Wednesday!
 
_______________________
_______________________
 
RUNNING AROUND CASTLES:
NONE.
 
THE SPIN CYCLE:
10 min Warm Up

THE WETDECK:
NONE

2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 45,100
LCM - 6,000

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - MON: Walking Aerobics, Water Aerobics and the FitClub

 

 

To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Posted at 05:54 AM in 2025 Swim Meets, Training 2025 | | Comments (0)

Swimming Around Greatness, Keeping The Knife Sharp and So Many Random Acts of Fitness

Friday, April 25, 2025
Today’s Daily Sun. So many great swims over the last two days. Proud to swim in the same pool with all these champions. Prouder to be part of a team who put together the swim portion of the Senior Games. Great work to the officials, volunteers, Recreation and Parks Staff and all the swimmers. "Teamwork makes the dream work"
 
Shouldn’t I be resting? I woke up and was a bit restless. So here I am at the gym. It’s gonna be a Taper Workout. Just keeping the knifes sharp.
 
I will start going hard again next Tuesday
 
So my swims - How did Senior Games go? Good. Two Golds and Two Records. I swam theee events but got DQ’ed in my 100 Back. It’s my own fault as I totally spaced out and turned over for my turn to far from the wall. So a DQ. Booo! I swim the event on Sunday at the SWAG Meet so I can redeem myself. The 100 Fly was my first event. I was so nervous leading up to the meet day with my competition. He Dly was the first event of the day and because I’m running the meet I didn’t have much time to warm up. But with all that said I dropped two seconds from my time from last year with a 1:05.57. The last two years I kept hitting 1:07’s. That landed me my age group record for the meet. So now I hold the records for both 50-54 and 55-59 age groups in the 100 Fly. At the end of Day One I was in a fun 200 Free Relay. Then on to Day Two and the 200 Fly. I was on my feet running around almost right up to the event. When I sat down my legs were aching. Yikes. I so thought of scratching the event. But it was time to swim and I did. I finished first with a time of 2:38.47 which was four seconds faster then last year. Just like the 100 Fly I know hold the pool records for both 50-54 and 55-59 age groups in the 200 Fly.
 
Three events and a Relay in two days. Next up is Sunday with five events. You are allowed six but I picked five.
 
SWAG MASTERS SWIM MEET - APRIL 27th
SUN - Swim 50 Fly, 100 IM, 100 Fly, 50 Free and 100 Back.
 
TAPER - 4/12 - 4/22 (50-65% of 1RM / PR)
SWIM COMPETITION - 4/23, 4/24 & 4/27
 
APRIL 23rd
FRIDAY - BACK & BICEPS
TAPER
 
10 mins Easy Indoor Cycling
 
Wide Grip Cable Lat Pulldown at 99 lbs at 53.32% x Reps 8 / 8 / 8 / 8 / 8
2 min rest between sets
(Last Time 99 x 8 / 8 / 8 / 8)
(Prior Time 99 x 8 / 8 / 8 / 8 / 8)
(186 PR/1RM)
 
Seated Cable Row at 110 lbs at 55% of PR x Reps 8 / 8 / 8 / 8 / 8
2 min rest between sets
(Last Time 110 x 8 / 8 / 8 / 8)
(Prior Time 110 x 8 / 8 / 8 / 8)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 60 lbs at 50% of PR x Reps 8 / 8 / 8 / 8 /
1 min rest between sets
(Last Time 60 x 8 / 8 / 8 / 8)
(Prior Time 60 x 8 / 8 / 8 / 8)
(PR - 120)
 
GEMINI AI RATE MY WORKOUT:
Wow, what a fantastic Senior Games! Two golds and setting records in both the 100 and 200 Fly for both age groups you've competed in? That's seriously impressive! Even with the little hiccup in the 100 Back, those are some amazing swims. Dropping two seconds in the 100 Fly after consistently hitting 1:07s is huge, and shaving four seconds off your 200 Fly time is just incredible, especially considering you were on your feet running around beforehand. You've definitely earned those records!
It sounds like you handled the meet director duties and your own races like a champ, even with the tired legs. Good luck with the 100 Back redemption swim on Sunday at the SWAG meet! With your Senior Games performance, I have no doubt you'll nail it. Five events on Sunday will be a busy day, but after your success this week, you've got this!
As for your taper workout this morning, it looks like you're right on track. Keeping the weights in that 50-55% range of your PR seems perfect for staying sharp without overdoing it before your next set of races. The easy cycling is a great way to warm up too.
Enjoy the rest of your taper, and get some well-deserved rest when you can! I'll be cheering you on for Sunday's SWAG meet! Let me know how it goes!
 
_______________________
 
RUNNING AROUND CASTLES:
NONE.
 
THE SPIN CYCLE:
10 min Warm Up

THE WETDECK:
NONE

2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 45,100
LCM - 6,000

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - FRI: Body Sculpting for Seniors, Low Impact Strength, Water Aerobics, Masters Swimming and the FitClub.  Oh and don't forget the just under 100 swimmers the last two days.  I keep saying my Mission Statement is TO INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT and all the swimmers INSPIRED me to work harder to make this event go off with few glitches.  Congrats to all the Swimmers!

 

 

To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Posted at 05:44 AM in 2025 Swim Meets, Training 2025 | | Comments (0)

Il mio ego potrebbe non sopravvivere or in English "My Ego May Not Survive" Nervous Energy Taper Gym Workout

Tuesday, April 22, 2025

Jittery on a day when jittery is not welcomed at all.  I'm hoping that some food and time will bring down the Pre-Workout Jitters.  Normally I would put in a hard workout and teach a 30 minute spin class.  This would eat away and remove all the jitters.  But since I'm Tapering I haven't burned out the energy yet.  Yikes!

It all boils down to this! Tapering. One day to Senior Games Swimming Competition. It’s too late to make improvements in fitness levels but still need to not completely take time off. It’s all about keeping the knife sharp.
 
Let’s hope I’m sharp enough tomorrow. I feel I have a lot riding on tomorrow. I’ve been consistently swimming more than the last few years. Two years ago I really didn’t swim at all leading up to the Senior Games. Last year I was swimming at least once a week with a team. Now this past year I’ve been getting 2 to 3 swim workouts in a week.
 
The pressure is real as I aged up in swimming now being 55-59. That means I do have stiff competition. In the 100 and 200 Fly I will be competing against someone in my age group and he is fast! I have out touched him in the past. Yet still I’m more nervous about that then my interview at work today for a lateral move. If I don’t get the job my life will move on. But if I don’t win at least the 200 Fly my ego may not survive.
 
Con te partirò or Without A Win I Shall Depart!  Il mio ego potrebbe non sopravvivere!
 
Then on Sunday is the SWAG Masters Meet in Gainesville. That warm up is at 7am so I gotta get up early to dive up. Now my Coach will be there to watch our swims. I’ll hold off on my anxiety for this meet till we get Heat Sheets.
 
 
TAPER - 4/12 - 4/22 (50-65% of 1RM / PR)
SWIM COMPETITION - 4/23, 4/24 & 4/27
No weight training 4/23 - 4/26
 

APRIL 22
TUESDAY - CHEST, TRICEPS & SHOULDERS
TAPER
 
10 mins Easy Indoor Cycling
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
8 x 95 lbs at 55.23% of 1RM / PR
8 x 95 lbs at 55.23% of 1RM / PR
8 x 95 lbs at 55.23% of 1RM / PR
8 x 95 lbs at 55.23% of 1RM / PR
8 x 95 lbs at 55.23% of 1RM / PR
2 min rest between sets
(Last Time 105 x 8 / 8 / 8 / 8 / 8)
(PriorTime 135 x 8 / 8 / 8 / 8 / 8)
(Prior Time 135 x 6 / 6 / 5 / 4 / 4)
 
NEBULA PEC FLY PIN STACK (160 lbs 1RM / PR) at 80 lbs at 50% of 1RM / PR x Reps 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 80 x 8 / 8 / 8 / 8)
(Prior time 130 x 7 / 7 / 6 / 6)
 
Seated DB OH Press Narrow to Wide Grip at 15 lbs at 33.33%of 1RM / PR x Reps 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 20 x 8 / 8 / 8 / 8)
(PriorTime 25 x 8 / 8 / 8 / 8)
(Prior Time 30 x 8 / 8 / 8 / 8)
(45 1RM / PR)
 
Tricep Rope Pushdown at 70 lbs at 46.67% of 1RM / PR x Reps 8 / 8 / 8
1 min rest between sets
(Last Time 77 x 8 / 8 / 8)
(Prior Time 90 x 8 / 8 / 8 / 8)
(Prior Time 115 x 8 / 8 / 8 / 8)
(150 1RM /PR)
 
THE LIFT AHEAD:
WED - SWIM @ SENIOR GAMES
THU - SWIM @ SENIOR GAMES
FRI - RECOVERY
SAT - LIGHT GYM WORK
SUN - SWIM @ SWAG MASTERS
 
THE VILLAGES SENIOR GAMES SWIMMING - APRIL 23rd and 24th
WED - Swim 100 Fly, 100 Back and in a fun Relay.
THU - Swim 200 Fly
SWAG MASTERS SWIM MEET - APRIL 27th
SUN - Swim 50 Fly, 100 IM, 100 Fly, 50 Free and 100 Back.
 
GEMINI AI RATE MY WORKOUT:
 
It sounds like you've put in a significant amount of work this year, and it's completely understandable that you feel the pressure, especially with that 55-59 age group competition looming! That 200 Fly showdown sounds intense – I can feel the anticipation! It's interesting how the ego can sometimes outweigh even professional concerns. "Con te partirò" indeed! Let's hope for a triumphant departure with a win!
Now, about today's taper workout: it looks like you're right on track with the 50-65% intensity range for your lifts. Maintaining that sharpness without overdoing it is key. Here's a quick look:
* Barbell Flat Bench Press: Smart move to reduce the weight significantly from your previous sessions. Staying in that 55% range is perfect for maintaining muscle memory without causing undue fatigue.
* NEBULA PEC FLY: Again, a good reduction to 50%. This will help keep the muscles engaged without pushing them too hard.
* Seated DB OH Press: Dropping down to 33% is a noticeable decrease, which aligns well with the taper.
* Tricep Rope Pushdown: Keeping it around 47% is a good way to maintain that mind-muscle connection.
Overall, this looks like a well-executed taper workout. You're hitting the right notes by keeping the intensity moderate and the volume lower. That easy cycling is a nice way to get some light activity without stressing your muscles.
Remember, you've put in the training. Trust your body, focus on your technique, and try to channel that nervous energy into positive focus tomorrow. I'll be keeping my fingers crossed for you in that 200 Fly! Let me know how it goes!
 
_______________________
 
RUNNING AROUND CASTLES:
NONE.
 
THE SPIN CYCLE:
10 min Warm Up

THE WETDECK:
NONE

2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 45,100
LCM - 6,000

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - TUE: Cardio Dance, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub

 

 

To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Posted at 06:05 AM in Training 2025 | | Comments (0)

Two Taper Workouts On The Way To Hopefully Faster Times Swim Workout

Monday, April 21, 2025

TWO SWIMS FOR THE PRICE OF ONE!  Playing catch up with posting my workouts.  

MONDAY
APRIL 21st
MASTERS WORKOUT THEME - TECHNIQUE / TAPER

THE WETDECK:
WARM UP: (600)
200 Free
200 Back/Breast
200 Choice Kick
SET ONE: (1000/1600)
3 x 100's Breathing 1/3, 1/5 and 1/7 (300)
4 x 25's Fly on 45 (100/400)
3 x 100's Back on 2:10 (300/700)
4 x 75's Free Sprint/Long/Fast (300/1000)
SET TWO: (300/1900)
3 x 100's Choice Pulling with Paddles (300)
Then did a 50 cool down so 1,950 SCM

2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 45,100
LCM - 6,000

THE LIFT AHEAD:
MON - SWIM w/TEAM
TUE - TAPER CHEST DAY + TEACH 30 MIN SPIN
WED - SWIM @ SENIOR GAMES
THU - SWIM @ SENIOR GAMES
FRI - RECOVERY
SAT - LIGHT GYM WORK
SUN - SWIM @ SWAG MASTERS
 
THE VILLAGES SENIOR GAMES SWIMMING - APRIL 23rd and 24th
SWAG MASTERS SWIM MEET - APRIL 27th

FRIDAY
APRIL 18TH
MASTERS WORKOUT THEME - INTERVALS / TAPER

THE WETDECK:
WARM UP: (550)
200 Free
150 Back/Breast
200 IM Kick w/Board 
SET ONE: (450/1000)
3 x 50's Fly to Back Transitions target times 1:10, 1:00 and 55 (150)
3 x 50's Back to Breast Transitions target times...HA It's Breaststroke.  It's non-stop for me! (150/300)
3 x 50's Breast to Free Transitions...Ditto above.  (150/450)
SET TWO: (600/1600)
3 x 100's IM on 2:15
3 x 100's Free on 1:45
SET THREE: (300/1900)
3 x 100's Pulls w/ Padles on 1:40 (300)

1900 SCM 

2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 43,150
LCM - 6,000

Posted at 12:17 PM in Swim Training 2025 | | Comments (0)

Rolling On With The Taper Workouts And Some Rock Solid Random Acts of Fitness

Sunday, April 20, 2025
Been a crazy busy week.  I didn't have time Thursday as I ate lunch in 10 minutes to post my workout.  Thursday was a busy day with working the morning for our 5K Packet Pickup.  Emotionally it was a roller coaster of a day also.  Defiantly got some SOLID RANDOM ACTS OF FITNESS in by passing out the packets for the 5k.  We had over 1,100 registered.  Then while eating lunch I finally got the email from Les Mills that I passed my The Trip certification on my 2nd try.  I failed at my first attempt and it was due to my lack of preparing for it.  This time I prepared a little bit more.  So that was all on the good side.  Work itself was a mess but sometimes you just gotta pick yourself up and move on.  Getting the Les Mills email was key for salvaging my day.
 
It’s crunch time! Tapering. Just a couple of days to Senior Games Swimming Competition. It’s too late to make improvements in fitness levels but still need to not completely take time off. It’s all about keeping the knife sharp.
 
TAPER - 4/12 - 4/22 (50-65% of 1RM / PR)
SWIM COMPETITION - 4/23, 4/24 & 4/27
No weight training 4/23 - 4/28
 

APRIl 20
SUNDAY - COMBO
TAPER
 
6:05am - 6:56am
 
5 mins mins Easy Indoor Cycling
 
Seated Leg Extemsion
50 lbs x Reps 10 / 10 / 10
1 min rest between sets
(Last Time 50 x 10 / 10 / 10)
 
Seated Hamstring Curl
50 lbs x Reps 10 / 10 / 10
1 min rest between sets
(Last Time 50 x 10 / 10 / 10)
 
Wide Grip Cable Lat Pulldown at 99 lbs at 53.32% x Reps 8 / 8 / 8 / 8 /
2 min rest between sets
(Last Time 99 x 8 / 8 / 8 / 8 / 8)
(Prior Time 99 x 8 / 8 / 8 / 8 / 8)
(Prior Time 143 x 8 / 8 / 8 / 8 / 8)
(186 PR/1RM)
 
Seated Cable Row at 110 lbs at 55% of PR x Reps 8 / 8 / 8 / 8
2 min rest between sets
(Last Time 110 x 8 / 8 / 8 / 8)
(Prior Time 110 x 8 / 8 / 8 / 8)
(Prior Time 132 x 8 / 8 / 8 / 8)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 60 lbs at 50% of PR x Reps 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 60 x 8 / 8 / 8 / 8)
(Prior Time 80 x 8 / 8 / 8)
(Prior Time 80 x 8 / 8 / 8 / 8)
(PR - 120)
 
THE LIFT AHEAD:
MON - SWIM w/TEAM
TUE - TAPER CHEST DAY + TEACH 30 MIN SPIN
WED - SWIM @ SENIOR GAMES
THU - SWIM @ SENIOR GAMES
FRI - RECOVERY
SAT - LIGHT GYM WORK
SUN - SWIM @ SWAG MASTERS
 
THE VILLAGES SENIOR GAMES SWIMMING - APRIL 23rd and 24th
SWAG MASTERS SWIM MEET - APRIL 27th
 
GEMINI AI RATE MY WORKOUT:
 
Sounds like you're in the thick of it, keeping that edge sharp for the Senior Games! It's smart to keep the body moving without overdoing it during this crucial taper phase.
Looking at your Sunday combo workout, it seems well-aligned with the taper principles:
* Intensity: You're hitting that 50-65% range of your 1RM/PR on the weight training exercises, which is spot on for maintaining strength without causing significant fatigue.
* Volume: The reps and sets are reduced compared to your previous workouts, which is exactly what you want during a taper.
* Exercise Selection: You're sticking with familiar movements, which is wise as introducing new exercises during a taper isn't recommended.
* Rest: The rest periods seem appropriate for the intensity, allowing for good recovery between sets.
A few observations:
* Cycling: The 5 minutes of easy cycling is a great way to warm up and get the blood flowing without being taxing.
* Consistency: It's good to see you're tracking your previous lifts. This helps ensure you're staying within your target intensity zone.
* Lat Pulldown & Seated Row: You've made significant progress on these exercises in the past! It's a good sign that you're maintaining a solid base of strength.
* Bicep Curls: You've also shown good improvement here. Keeping the weight at 50% of your PR is a smart move during the taper.
Overall:
This looks like a well-executed taper workout. You're hitting the right notes in terms of intensity and volume to maintain your strength and muscle memory without accumulating unnecessary fatigue before your competitions. Keep listening to your body, and good luck at the Senior Games and the SWAG Masters meet! I'll be cheering you on from here in The Villages!
 
_______________________
 
It’s Taper Time! One week and one day to Aenior Games Swimming Competition. It’s too late to make improvements in fitness levels but still need to not completely take time off. It’s all about keeping the knife sharp.
 
TAPER - 4/12 - 4/22 (50-65% of 1RM / PR)
SWIM COMPETITION - 4/23, 4/24 & 4/27
No weight training 4/23 - 4/28
 
APRIL 17
THURSDAY - BACK & BICEPS
TAPER
 
GYM #1
4:07am - 5:05am
 
5 mins mins Easy Indoor Cycling
 
Wide Grip Cable Lat Pulldown at 99 lbs at 53.32% x Reps 8 / 8 / 8 / 8 / 8
2 min rest between sets
(Last Time 99 x 8 / 8 / 8 / 8 / 8)
(Prior Time 143 x 8 / 8 / 8 / 8 / 8)
(Prior Time 143 x 8 / 8 / 8 / 8 / 8)
(186 PR/1RM)
 
Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 30 lbs at of 50% 1RM / PR x Reps 8 / 8 / 8 / 8 / 8
2 min rest between sets
(Last Time 30 x 8 / 8 / 8 / 8 / 8)
(Prior Time 40 x 8 / 8 / 8 / 8 / 8)
(Prior Time 40 x 8 / 8 / 8 / 8 / 7)
(30 = 15 each side)
 
Seated Cable Row at 110 lbs at 55% of PR x Reps 8 / 8 / 8 / 8
2 min rest between sets
(Last Time 110 x 8 / 8 / 8)
(Prior Time 132 x 8 / 8 / 8 / 8)
(Prior Time 132 x 8 / 8 / 8 / 8)
(PR 200)
 
Standing Cable Hammer Bicep Curl at 60 lbs at 50% of PR x Reps 8 / 8 / 8 / 8 /
1 min rest between sets
(Last Time 80 x 8 / 8 / 8)
(Prior Time 80 x 8 / 8 / 8 / 8)
(Prior Time 115 x 5 / 4 / 4 / 5
(PR - 120)
 
Shower, Drive, Eat Banana
 
GYM #2 -
6:15am - 6:45am
Teach 30 min Indoor Cycling
 
THE LIFT AHEAD:
FRI  SWIM w/TEAM
SAT - NONE (Work / Announce 5K)
SUN - TAPER COMBO GYM DAY
MON - SWIM w/TEAM
TUE - TAPER CHEST DAY + TEACH 30 MIN SPIN
WED - SWIM @ SENIOR GAMES
THU - SWIM @ SENIOR GAMES
FRI - RECOVERY
SAT - LIGHT GYM WORK
SUN - SWIM @ SWAG MASTERS
 
THE VILLAGES SENIOR GAMES SWIMMING - APRIL 23rd and 24th
SWAG MASTERS SWIM MEET - APRIL 27th
 
GEMINI AI RATE MY WORKOUT:
 
It looks like you're executing your taper plan very well! You're reducing the intensity and maintaining some volume to stay sharp without overdoing it. Here's a breakdown of your Thursday workout:
Strengths:
* Appropriate Taper Intensity: You're right in the 50-65% range for your lifts, which is ideal for maintaining strength and muscle memory without causing fatigue.
* Consistent Rep Ranges: Sticking to sets of 8 is a good way to maintain some muscle engagement without pushing to failure.
* Adequate Rest: The 1-2 minute rest periods seem appropriate for this stage, allowing for good recovery between sets.
* Maintaining Familiar Exercises: You're sticking with exercises you know well, which is smart during a taper. No need to introduce new movements.
* Active Recovery: The easy indoor cycling is a great way to warm up and get some light activity without being taxing.
* Teaching Spin: While you're teaching, the intensity is likely lower than your own workouts, providing some active movement without being overly strenuous.
* Planning Ahead: You have a clear plan for the remaining days leading up to your competitions.
Things to Consider (Minor):
* Listen to Your Body: While your percentages look good on paper, always prioritize how your body feels. If something feels unusually heavy or causes pain, don't hesitate to adjust the weight or stop the exercise.
* Nutrition and Recovery: Continue to focus on good nutrition, hydration, and sleep to optimize your body's readiness for the competition.
Overall:
Your Thursday workout aligns perfectly with the principles of tapering. You're maintaining enough stimulus to stay sharp while significantly reducing the load to allow your body to recover and be primed for your swimming competitions. Keep up the good work and good luck at the Senior Games!
 
_______________________
 
 
RUNNING AROUND CASTLES:
NONE.
 
THE SPIN CYCLE:
5 min Warm Up

THE WETDECK:
NONE

SWIM EVENTS:
WED SR GAMES - 100 Fly / 100 Back / Relay
THU SR GAMES - 200 Fly
SUN SWAG - 50 Fly / 100 IM / 100 Fly / 50 Free / 100 Back
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - SUN: Yoga, the sports pool with walkers and swimmers. Oh and the FitClub


Also  I was the race announcer for the 5k so cheering over a 1,000 participants earns some Acts of Fitness
 
To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Posted at 09:37 AM in Training 2025 | | Comments (0)

Taper Taper Taper. The Three Best Words A Swimmer Could Hear

Wednesday, April 16, 2025

TAPER SWIM!  I am now less than a week to Senior Games and a few more days to SWAG Masters Meet.  Everything is taper time now.  Gym and Swim! 

APRIL 16th
WEDNESDAY MASTERS WORKOUT THEME - TAPER

THE WETDECK:

WARM UP:
200 FREE
SET ONE:(1000/1200)
4  x 50's Free Fist Drill (200)
3 x 100's Free Pull on 1:40 (300/500)
4 x 50's Back 1 Arm Drill (200/700)
3 x 100's Back Pull on 1:50 (300/1000)
SET TWO: (1000/2200)
4 x 50's Breast 2k/1P and Swim (200)
3 x 100's IM on 2:15 (300/500)
4 x 50's Fly 25 Side Kick / 2-2-2 (200/700)
3 x 100's IM on 2:15 (300/1000)
COOL DOWN: (100/2300)

2025 SWIM DISTANCE TOTALS:

SCY- 35,950
SCM - 41,250
LCM - 6,000

Posted at 06:30 PM in Swim Training 2025 | | Comments (0)

Find Your Push, Find Your Taper, Find Your Random Acts of Fitness

Tuesday, April 15, 2025
Find Your Push, Find Your Taper, Find Your
Act of Fitness
 
It’s Taper Time! One week and one day to Aenior Games Swimming Competition. It’s too late to make improvements in fitness levels but still need to not completely take time off. It’s all about keeping the knife sharp.
 
TAPER - 4/12 - 4/22 (50-65% of 1RM / PR)
SWIM COMPETITION - 4/23, 4/24 & 4/27
No weight training 4/23 - 4/28
 
APRIL 15
TUESDAY - CHESTIE
TAPER
 
THE WORKOUT:
 
GYM #1
4:07am - 4:52am
 
5 mins mins Easy Indoor Cycling
 
BB Flat Bench Press (175 lbs 1RM / PR)
10x EB
8 x 105 lbs at 60% of 1RM / PR
8 x 105 lbs at 60% of 1RM / PR
8 x 105 lbs at 60% of 1RM / PR
8 x 105 lbs at 60% of 1RM / PR
8 x 105 lbs at 60% of 1RM / PR
2 min rest between sets
(Last Time 135 x 8 / 8 / 8 / 8 / 8)
(Prior Time 135 x 6 / 6 / 5 / 4 / 4)
 
NEBULA PEC FLY PIN STACK (160 lbs 1RM / PR) at 80 lbs at 50% of 1RM / PR x Reps 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 130 x 7 / 7 / 6 / 6)
 
Seated DB OH Press Narrow to Wide Grip at 20 lbs at 44.44%of 1RM / PR x Reps 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 25 x 8 / 8 / 8 / 8)
(Prior Time 30 x 8 / 8 / 8 / 8)
(45 1RM / PR)
 
Tricep Rope Pushdown at 77 lbs at 51.33% of 1RM / PR x Reps 8 / 8 / 8
1 min rest between sets
(Last Time 90 x 8 / 8 / 8 / 8)
(Prior Time 115 x 8 / 8 / 8 / 8)
(150 1RM /PR)
 
Shower, Eat Banana and Drive
 
GYM #2 -
6:15am - 6:45am
Teach 30 min Indoor Cycling
 
THE LIFT AHEAD:
WED - SWIM w/TEAM
THU - TAPER BACK & BICEP + TEACH 30 MIN SPIN
FRI  SWIM w/TEAM
SAT - NONE (Work / Announce 5K)
SUN - TAPER COMBO GYM DAY + TEACH 40 MIN SPIN
MON - SWIM w/TEAM
TUE - TAPER CHEST DAY + TEACH 30 MIN SPIN
WED - SWIM @ SENIOR GAMES
THU - SWIM @ SENIOR GAMES
FRI - RECOVERY
SAT - LIGHT GYM WORK
SUN - SWIM @ SWAG MASTERS
 
THE VILLAGES SENIOR GAMES SWIMMING - APRIL 23rd and 24th
SWAG MASTERS SWIM MEET - APRIL 27th
 
GEMINI AI RATE MY WORKOUT:
Based on the information provided, here's an assessment of your Tuesday, April 15th "TAPER CHESTIE" workout:
GEMINI AI RATE MY WORKOUT: Good - Aligned with Taper Goals
Rationale:
* Reduced Intensity: The weights used for the barbell flat bench press (60% of 1RM/PR), Nebula pec fly (50% of 1RM/PR), seated DB OH press (around 44% of 1RM/PR), and tricep rope pushdown (around 51% of 1RM/PR) all fall within the stated taper range of 50-65% of your 1RM/PR. This is appropriate for maintaining muscle activation without causing significant lfatigue or potential injury before your swim competition.
* Reduced Volume: While you performed 4 sets of 8 reps for most exercises, this is likely a reduction from your typical volume, which is suitable for tapering.
* Maintaining Feel: Continuing to engage the targeted muscle groups (chest, shoulders, triceps) with lighter loads helps maintain the "feel" for the movements without pushing your physical limits.
* Indoor Cycling: The easy 5-minute cycling warm-up and teaching a 30-minute spin class are low-impact activities that help with blood flow and active recovery without being overly strenuous.
* Rest: The 1-2 minute rest periods between sets seem adequate for the lighter loads.
Observations and Considerations:
* Progress on Bench Press: It's positive to see that you were able to use 105 lbs for all 5 sets of 8 on the bench press, which is an improvement from your previous taper workouts at 135 lbs. This suggests you are maintaining strength well.
* Decreased Weight on Other Exercises: The reduction in weight for the pec fly, overhead press, and tricep pushdown is expected during a taper and is a smart approach to prioritize recovery.
* Consistency: You are consistently incorporating light weight training and active recovery (cycling) during this taper period, which is beneficial.
Overall:
Your "TAPER CHESTIE" workout on April 15th appears to be well-executed for this phase of your training. You are adhering to the recommended intensity and seem to be focusing on maintaining muscle activation and blood flow without overexertion. Keep up this approach for the remainder of your taper week leading into your swimming competitions. Good luck at the Senior Games and the SWAG Masters meet!
 
_______________________
 

THE WETDECK:
NONE

SWIM EVENTS:
WED SR GAMES - 100 Fly / 100 Back / Relay
THU SR GAMES - 200 Fly
SUN SWAG - 50 Fly / 100 IM / 100 Fly / 50 Free / 100 Back
 
2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 38,950
LCM - 6,000
 
RUNNING AROUND CASTLES:
NONE.
 
THE SPIN CYCLE:
5 min Warm Up
Taught 30 min Class
 
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - TUE: Cardio Dance, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub





 
To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

Posted at 05:53 PM in Training 2025 | | Comments (0)