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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)

Default, Comic Super Hero Abs and A Scratch Plus Recovering From A Cold But Still Giving Some Random Acts of Fitness

Tuesday, February 04, 2025
I Shaved My Legs For What Now? Default, Comic Super Hero Abs and A Scratch.
 
Swim Meet Day / Friday:

Ugh…coming down with a cold or will it be Covid. So many people are out at work with one thing or another. Felt sort of
Crappy yesterday. Woke up crappy but feeling better. Gonna swim today, stay overnight and try to get through tomorrow. At the very most I may scratch Sunday. Hopefully once I’m swimming I’ll be fine. Maybe it’s just allergies? Or all in my head.

5B / Shake Shack - Just a burger and a sprite.

So warm. The pool is 82F. Didn’t do much of a warm up just a mixed 500. Really only cared about my backstroke count. I got plenty of time to warm up before my event. At least two hours before I swim.

400 IM. I took the 100 fly out way too fast. The rest was painful. So so painful. I so wanted to stop so many times. I just did what I could do to finish. Yikes
100 Fly Split 1:15.85
100 Back Split 1:36.96
100 Breast Split 1:59.64
100 Free Split 1:23.31
Ya can see I just died.  I was toast!

Clapped and Cheered for others while waiting.

25 Fly. Ha. It is what it is. After the meet I went to my hotel. Wasn’t feeling good. The cold was coming. I was stuffy and had a hard time sleeping cuz I kept coughing.
 
I ended up first in my age group for the 400 IM and second for the 25 fly.

Got like two or three hours sleep. Woke up super congested and coughing. Tried eating but started to cough. Oh and cough. And cough. Coughed so much I started to throw up. Kept throwing up to I was dry heaving.

That was the end of my swim weekend.
 
Back to the gym. So soon? Well I couldn’t get sub for my 6:25am cycling class so yeah I’m hitting the gym. Thinking I’ll skip on Wednesday then back to gym on Thursday. Then on Friday back to the pool depending on how I feel.
 
TUESDAY - CHESTIE
 
THE WORKOUT:
 
6 mins Cycling Warm Up
 
BB Flat Bench Press (175 lbs 1RM / PR)
12 EB
8 x 135 lbs at 74.14% of 1RM / PR
8 x 135 lbs at 74.14% of 1RM / PR
7 x 135 lbs at 74.14% of 1RM / PR
6 x 135 lbs at 74.14% of 1RM / PR
5 x 135 lbs at 74.14% of 1RM / PR
(Last Time 135 x 8/7/6/5/3)
(Prior Time 145 x 5/5/5/4/3)
 
Seated DB OH Press at 30 lbs at 66.66% of 1RM / PR x Reps 8 / 8 / 8 / 8
(Last Time 30 x 8 / 8 / 8 / 8)
(Prior Time 40 x 4 / 5 / 5 / 4)
(45 1RM / PR)
 
Flat Bench Curlbar Skullcrusher at 39 lbs x Reps 8 / 8 / 8 / 8
(Last Time 54 x 5/5/3/2)
(Prior Time 39 x 10 / 10 / 8 / ?)
 
DB Lateral Raise at 15 lbs x Reps 8 / 8 / 8 / 8
 
Taught Class - 30 Min Indoor Cycling
 
THE BREAKDOWN -
BB CHEST - Just building back.  More than my taper so that counts right?
OH PRESS - Once again building back.  
SKULLCRUSHER - It is what it is.
OVERALL - Can't complain.  I went from a taper to no weight training for a week with a cold in between.  No swim meets upcoming but running a Half Marathon in three weeks.  Need to focus on running.
 
RUNNING IN CIRCLES:
NONE
 
THE SPIN CYCLE:
5 min WARM UP
TAUGHT 30 MIN CYCLE
 
THE WET DECK:
NONE
 
2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 0
LCM - 0
 
THE LIFT AHEAD:
WED - TBD
THU - BACK & BI + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
FRI - TBD
SAT - CHEST + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
 
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 12:42 PM in 2025 Swim Meets, Swim Training 2025, Training 2025 | | Comments (0)