John Polley

Log

Date Workout Score Ave Comments Action
10/07/21 21:30 5,002m 2:08.9

Thursday *** TGP stroke control 99%+. 19,2:09

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10/06/21 0:00.1 1m 1:40.0

Wednesday *** LIFT 30 sets (shoulders, biceps, chest, upper back, triceps, abduct, abs)

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10/05/21 565m 2:38.0 2:19.8 View workout
10/05/21 40:00 9,452m 2:06.9

TUESDAY power endurance 4 min build 19,2:09.5= base: stroke control <20/min

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10/04/21 0:00.1 1m 1:40.0

MONDAY ** REST1 WALK 30 DYG SWIM 25 Min

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10/03/21 13:00 3,076m 2:06.7 View workout
10/03/21 8:42 2,017m 2:09.4

Sunday *** ROW & BIKE 28 & 18.1 ;950V

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10/02/21 0:00.1 1m 1:40.0

Saturday LIFT 30 sets (2’s upper back, scaps, [leg curls superset sBabs]biceps, chest/ abs, sh without ant deltas)

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10/01/21 325m 1:24.5 2:10.0 View workout
10/01/21 2x500m/1:00r 4:06.5 2:03.2

Cool down

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10/01/21 v450m/2:30r...7 2,179m 1:44.6

450,400,350,300,275,250,:30sec//2:30-5 to 10’’

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10/01/21 v500m/1:49r...5 2,500m 1:47.3

5x500/rHr 115

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10/01/21 6:27 1,588m 2:02.0

FRIDAY *** SIVs warm up to hr 144

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09/30/21 0:00.1 1m 1:40.0

THURSDAY *** REST 7 (short walk)

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09/29/21 423m 1:51.4 2:11.6 View workout
09/29/21 5:00 1,155m 2:09.8 View workout
09/29/21 6:00 1,384m 2:10.0 View workout
09/29/21 10:00 2,324m 2:09.0 View workout
09/29/21 32:23 7,531m 2:09.0

WEDNESDAY ** A. Row; B. SWIM 25 Mins:: Stroke control 5 min blocks 18,19,20,18…

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09/28/21 0:00.1 1m 1:40.0

TUESDAY *** BIKE 25 miles in St Paul 17.1. 700v

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09/27/21 0:00.1 1m 1:40.0

MONDAY *** LIFT JERS 30s and drop sets

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09/26/21 887m 3:42.1 2:05.1

Cool down 24,22,20,18…15

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09/26/21 v2:30/2:30r...5 2,063m 1:49.0

2:30/2:30;2:00/2:30;1:30/2:00;1:00/1:30;:30

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09/26/21 v1000m/4:00r...3 3,253m 1:53.1

2*1000/4:00; 800/4:00; 600

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09/26/21 6:42 1,574m 2:07.8

SUNDAY*** LIV/SIV. warm up ( probably too short—hr 134)

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