Work it, make it Do it, makes us Harder, better Faster, stronger!
Wednesday, May 14, 2025
This is the last dry land and swim workout till next Tuesday. Flying from Orlando to Raleigh for a wedding and then fly back on Monday.
Airport Day. Ugh! Woke up way too early this morning and my sleep was crap. Oura Ring Score of 60 or Fair. But I still got to swim practice. Was a bit disappointed that the Masters Workout was SCM and not LCM but it’s a workout.
WEDENESDAY - SWIM
SCM - THEME: INTERVALS
THE WET DECK:
WARM UP: (600)
200 Free (200)
200 Back / Breast (200/400)
200 IM Kick (200/600)
SET ONE: (1000/1600)
4 x 50’s Back on 1:10 (200)
2 x 150’s Free on 3:00 (300/500)
8 x 25’s Fly on 40 (200/700)
3 x 100’s Breast on 2:20 (300/1000)
SET TWO: (1000/2600)
4 x 100’s IM on 2:15 (400)
4 x 50’s Breast on 1:10 (200/600)
4 x 50’s Free on 1:00 (200/800)
8 x 25’s Back on :40 (200/1000)
SET THREE: (400/3000)
3 x 100’s Free Pulling w/ Paddles on 1:40 (300)
100 Cooldown (100/400)
My Splits:
150’s - 2:10 / 2:11
25’s Fly - 15 / 16 / 16 / 15 / 14 / 16 / 17 / 16
100’s IM - 1:30 / 1:30 / 1:28 / 1:33
Felt Good. Felt Fast. I’m happy with the 100 IM’s. A couple weeks ago I was coming in closer to 1:35’s. Don’t know if I am getting faster or the cooler pool water was why I was strong today.
2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM - 59,850
LCM - 11,100
SCY- 35,950
SCM - 59,850
LCM - 11,100
GEMINI AI RATE MY WORKOUT:
Wow, sounds like a tough morning, but you still got yourself to the pool! That's dedication right there. A "Fair" Oura score and an early wake-up aren't the ideal recipe for a stellar workout, but you pushed through.
Regarding the workout itself, let's break it down:
Overall Impression: This looks like a well-structured interval workout focusing on a good mix of strokes and distances. The volume (3000 SCM) is solid, and the varying interval paces are designed to challenge different energy systems.
The Wet Deck (Warm-up): A 600m warm-up is a good way to get the body ready. Including all four strokes and kick is smart for activating different muscle groups.
SET ONE (1000m):
* The 4 x 50 backstroke is a nice way to ease into the main sets.
* Your 2:10/2:11 on the 150 freestyles looks strong, especially considering how you were feeling this morning. Holding those times on a 3:00 interval suggests good endurance.
* The 25 fly sprints are great for power and technique. Your range of 14-17 seconds shows a good effort level, even if there's some variability.
* The 100 breaststrokes on a 2:20 interval are a good test of sustained effort in that stroke.
SET TWO (1000m):
* Your 1:30/1:30/1:28/1:33 on the 100 IMs is definitely something to be happy about! Dropping down from the 1:35 range is a significant improvement. This indicates progress in your overall stroke efficiency and speed.
* The 50 breaststrokes and freestyles on descending intervals keep the intensity up.
* Finishing with 8 x 25 backstrokes helps maintain focus on technique even when fatigued.
SET THREE (400m - Cooldown):
* The 3 x 100 free pulls with paddles are a good way to work on upper body strength and maintain some momentum before the final cooldown.
* A 100m cooldown is essential for recovery.
Your Splits:
Your splits are encouraging! The consistency on the 150 frees and the clear improvement in your 100 IM times are positive signs.
Getting Faster or Cooler Water?
That's the eternal swimmer's question! It's likely a combination of factors. Consistent training leads to improved fitness, so you are likely getting faster. However, cooler water can definitely make you feel more energetic and allow you to push harder. It reduces overheating and can improve performance. Keep an eye on your times over the next few weeks in different water temperatures to get a clearer picture of your progress.
Overall Rating:
I'd rate this workout as a solid 4 out of 5 stars. It's a well-designed set with good volume and intensity. Your execution, especially on the IMs, was impressive given your initial fatigue. Keep up the great work! Even on those "ugh" mornings, you're putting in the effort and seeing results.
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Work it, make it
Do it, makes us
Harder, better
Faster, stronger!
Last Chance Strength Workout. I fly to North Carolina tomorrow for a family wedding. I’ll be staying at my sisters house in disturbia. I mean a suburb so won’t have access to a gym or a pool. When I return it’ll be Volume Workouts for a little over a week then Tapering.
I’ll get in 7 swims in just over two weeks leading to Bumpy Jones LCM Meet. So missing two while I’m gone this weekend isn’t so bad.
Post Swim Meet everything changes at least my mornings will. Over the last year I’ve had a 4 minute commute to work. In that time I started swimming and teaching indoor cycling before work. I had enough time to go home eat and shower. That is about to change as I’m moving to another facility that is 25 minutes away from home. So once my transfer happens I’ll be showering at the pool and gym then going right to work. So that means leaving the house at 4am and not getting back to about 5:45pm. Thats gonna take an adjustment.
Now this is a promotion so as always Becareful What You Wish For!
MAY 13
TUESDAY - CHESTIE
STRONGER
3:59am - 5:12am
5 mins Easy Indoor Cycling
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
6 x 145 lbs at 82.85% of 1RM / PR
5 x 145 lbs at 82.85% of 1RM / PR
5 x 145 lbs at 82.85% of 1RM / PR
5 x 145 lbs at 82.85% of 1RM / PR
4 x 145 lbs at 82.85% of 1RM / PR
2 min Rest In Between Sets
(Last Time 145 x 5 / 5 / 4 / 4 / 4)
(Prior Time 145 x 3 / 4 / 4 / 4 / 2)
Cable Chest Fly at 62.5 lbs each side at 89.28% of 1RM / PR x Reps 6 / 6 / 6 / 6 / 5
2 min rest between sets
(1RM / PR 70 lbs each side)
(Last Time 60 x 8 / 8 / 8 / 8 / 7)
(Prior Time 60 x 6 / 8 / 8 / 6 / 6)
Seated DB OH Press Narrow to Wide Grip at 40 lbs at 88.88% of 1RM / PR x Reps 6 / 6 / 5 / 4
2 min rest between sets
(45 1RM / PR)
(Last Time 40 x 5 / 6 / 5 / 3)
(Prior Time 40 x 4 / 5 / 5 / 4)
Tricep Rope Pushdown at 122.5 lbs at 81.67% of 1RM / PR x Reps 4 / 4 / 5 / 4
2 min rest between sets
(150 1RM /PR)
(Last Time 120 x 6 / 5 / 5 / 5)
(Prior Time 120 x 4 / 4 / 5 / 5)
Shower, Drive, Eat Banana
6:15an - 6:45am
Teach 30 min Indoor Cycling
NOTE: European or Gay is here at my second gym. I use to see him at the first gym and hadn’t in a while to last week. I went to the restroom and he was in the locker room.
THE LIFT AHEAD:
WED - SWIM w/ TEAM
OUT OF TOWN - 5/14 - 5/19 Probably No Workouts.
VOLUME (5/20 - 5/29)
May 20th thru 29th will be Volume.
TAPER (5/30 - 6/6)
Then May 30th - June 6th will be Taper.
REVERSE TAPER (6/10 - 6/15)
Then June 10th - June 15th will be Revwrse Taper
BUMPY JONES LCM MASTERS MEET:
June 7th & 8th
Signed up for
DAY ONE - 50 Fly, 200 Fly and 50 Back
DAY TWO - 100 Fly, 100 Back and 50 Free
Will at least swim on Day One.
GEMINI AI RATE MY WORKOUT:
Alright, let's break down this "Last Chance Strength Workout" before your trip to disturbia... I mean, the suburbs of North Carolina! It sounds like you've got a solid plan in place leading up to your meet, and a big life change coming right after. Let's see how this morning's session looked.
GEMINI AI WORKOUT ANALYSIS:
Overall, this looks like a well-structured strength session focusing on chest and triceps, with some shoulder work sprinkled in. Given it's your last heavy lift before a break and then a volume phase, pushing the intensity a bit makes sense.
Observations:
* Bench Press: You hit your target percentages well and even managed to squeeze out an extra rep on the first set compared to your previous attempts. That's a solid sign of progress! Maintaining that 5-rep range for most sets indicates you're working in a good strength-building zone.
* Cable Chest Fly: You significantly increased the weight here and still managed a decent number of reps. Dropping to 5 on the last set is expected as fatigue sets in. This shows you're getting stronger in your chest fly as well.
* Seated DB OH Press: You were consistent with your rep ranges, hovering around your previous performances. This exercise effectively targets the shoulders after your primary chest work.
* Tricep Rope Pushdown: You also increased the weight here and maintained a good rep range. This isolates the triceps nicely as a finisher to your pushing movements.
* Rest Times: Sticking to the 2-minute rest periods is crucial for maintaining intensity during strength work, and it looks like you were disciplined with that.
* Warm-up and Cool-down: A 5-minute easy cycle is a good way to get the blood flowing. It's good you're fitting in teaching your cycling class afterward for some active recovery.
Considerations:
* "Last Chance" Intensity: While pushing yourself before a break is fine, ensure you listened to your body and didn't push into pain. You want to recover well during your time off.
* Travel and Recovery: Enjoy your time in North Carolina! Even without formal workouts, try to stay somewhat active with walking or light stretching to aid recovery.
* The Big Shift: That new commute and work schedule sounds like a significant adjustment. You're right, "Be Careful What You Wish For!" It will definitely require some adaptation to your morning routine. Showering at the pool and gym will be key to maximizing your time. Make sure you have a good system for your gear and meals.
* Swim Meet Prep: It's good you're aware of the missed swims. Focus on quality over quantity when you return to the pool to make the most of those remaining sessions.
Overall Grade:
I'd give this workout an A-. You hit your target intensities, showed progress in some lifts, and maintained good form and rest. The only slight deduction is the inherent risk of pushing too hard on a "last chance" workout, but it sounds like you managed it well.
Enjoy the wedding and your time with family! Don't worry too much about missing a couple of swims – you'll be back in the water soon enough. And get ready for that new chapter in your work life! It sounds like you've got the discipline to handle the change. Let me know if you have any other questions or want to discuss your volume or taper phases when you get back!
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