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Log

Date Workout Score Ave Comments Action
06/17/22 25:00 5,820m 2:08.8

FRIDAY **+ ez 19,2:09.5 [TSC -5,hr131, 2:08.8]

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06/16/22 610m 2:55.5 2:23.8

Covered power curve stroke r 13

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06/16/22 v800m/1:23r...5 2,600m 2:02.9

rHR 117: 800,600,500,400,300

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06/16/22 30:07 7,201m 2:05.5

THURSDAY *** 3:30 BUILDS (base: 19,2:08-10): 22,2:02-23,2:01-24,1:59-25,1:56-30,1:48- 31,1:46 [yard 1.0]

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06/14/22 545m 2:29.1 2:16.7

WEDNESDAY *** LIFT ARMS & ABS AD 15 sets (6bc,5tc,3ab,1ad) REST .5– 2.5

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06/14/22 4x500m/1:00r 8:21.6 2:05.4 View workout
06/14/22 4:00 977m 2:02.8 View workout
06/14/22 10:00 2,386m 2:05.7 View workout
06/14/22 21:31 5,026m 2:08.4

TUESDAY *** ROW ez Hr max 142; Target Play 18,2:11..19,2:08 to 132

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06/13/22 13:00.0 3,000m 2:10.0

MONDAY *** LIFT at Y, 22 sets// ROW 6:00 warm up and 7 min cool down (cable chest, Lats, 2abd/ad, 2scaps, bicepmachine, cable lat delts,…

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06/12/22 569m 2:37.2 2:18.1 View workout
06/12/22 2:30 565m 2:12.7

14,2:14

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06/12/22 2:30 576m 2:10.2

16,2:11

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06/12/22 6:00 1,434m 2:05.5 View workout
06/12/22 25:00 5,873m 2:07.7

Sunday *** Row ez 20,2:08-9

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06/11/22 554m 2:37.6 2:22.2 View workout
06/11/22 8x500m/1:00r 16:58.8 2:07.3 View workout
06/11/22 30:00 7,152m 2:05.8

Saturday *** 3 min BUILDS (base: 20,2:09)

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06/09/22 2:00 465m 2:09.0

FRIDAY **** YARD 2.25

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06/09/22 v2:30/0:38r...1 615m 2:01.9

21.2.03

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06/09/22 3:00 725m 2:04.1

2 30 degree benchP and 2 seated biceps, then 21,2:04

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06/09/22 4:00 946m 2:06.8

2 benchP & 2 Lat holds, then 20,2:07

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06/09/22 6:00 1,386m 2:09.8

3 mp superset 3 SCAPS, then 18,2:10

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06/09/22 11:15 2,608m 2:09.5

THURSDAY *** LIFT & ROW warm up 18,2:11 to 132

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06/09/22 7:25.0 1,630m 2:16.5

Cool down cover monitor 16 rate and slower ((did not upload)

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