I decided that today’s swim would be a 3000 Meter workout that included all of the events that I will be swimming in October. I know this in no way is a true reflection of race pace, but I wanted to prove to myself that I can do this.
My workout is below and the Gold, Silver, Bronze, and 4th Place columns are from the 2025 results in the same pool for the 60-64 year old age group.
| Workout Segment / Event | 7/19/2026 Time | Gold (2025) | Silver (2025) | Bronze (2025) | 4th Place (2025) |
|---|---|---|---|---|---|
| Warm-up — 200 m Freestyle | 3:40.9 | — | — | — | — |
| Rest | 0:26.4 | — | — | — | — |
| 1500 m Freestyle | 26:09.4 | 23:34.66 | 23:39.43 | 25:04.75 | 25:06.88 |
| Rest | 1:50.8 | — | — | — | — |
| 200 m Breaststroke | 3:59.5 | 3:01.02 | 3:38.74 | 3:39.92 | 4:00.27 |
| Rest | 1:29.8 | — | — | — | — |
| 100 m Breaststroke | 1:58.3 | 1:19.22 | 1:28.57 | 1:32.97 | 1:37.95 |
| Rest | 1:57.0 | — | — | — | — |
| 800 m Freestyle | 14:29.1 | 12:00.10 | 12:16.56 | 12:32.85 | 12:56.76 |
| Rest | 1:09.5 | — | — | — | — |
| Cool-down — 200 m Mixed | 3:59.1 | — | — | — | — |
Now is the time to start working on technique as I have gotten sloppy over the years. I also need to work on my turns. That is where I can shave 10 seconds off of each length, and it is enough to make a difference in the pool. Next week will probably be a series of shorter workouts, but more focused on breaststroke and turns. I think I am also going to start wearing a swim cap again with the hopes that will help me stop loosing core temperature as much as I do.
Today’s workout from Garmin Connect for anyone that is interested:
