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John Polley

Log

Date Workout Score Ave Comments Action
05/18/21 3:00 680m 2:12.3 View workout
05/18/21 5:00 1,126m 2:13.2 View workout
05/18/21 0:00.1 1m 1:40.0

TUESDAY 5/18***LIFT n row light (biceps, PUPs, shoulders, [abs, triceps, 2 flys, 3k of stroke control)

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05/17/21 482m 2:10.9 2:15.7 View workout
05/17/21 911m 4:28.1 2:27.1

Cd stroke control WALK 12

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05/17/21 34:05 8,197m 2:04.7

MONDAY 5/17***3:30 BUILDS TGP (base: 20.5,2:09)
LOADED FRONT, 21, 2:02-22,2:00-23,1:58.5-24,1:57-25, 1:55.5-26,1:54 THEN SLOWER

…		 View workout
05/17/21 1:45 427m 2:04.0 View workout
05/16/21 123m 0:36.7 2:29.1 View workout
05/16/21 2x500m/0:45r 4:30.9 2:15.4 View workout
05/16/21 3:00 682m 2:11.9

16,2:12

 View workout
05/16/21 46:15 11,019m 2:05.9

SUNDAY 5/16*** 4 min BUILDSnBLOCK (base: 20,2:09-10) 20/22 4@2:04 — 21/23 3@ 2:02 — 22/24, 2@2:00 — 23/25, 1:00@1:56-7<…

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05/16/21 0:00.1 1m 1:40.0

SATURDAY 5/15***REST

 View workout
05/14/21 504m 2:23.4 2:22.2

Stroke control 12-13 cool down

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05/14/21 3x500m/0:45r 6:09.6 2:03.2

3*500/:45 22,2:02- 20,2:04, 20,2:06

 View workout
05/14/21 3:00 729m 2:03.4

22,2:04

 View workout
05/14/21 4:00 952m 2:06.0

21,2:06

 View workout
05/14/21 30:00 7,110m 2:06.5

FRIDAY 5/14***3BUILDS 20-17 [19.2:10] 19,2:04…24,1:58 //LIFT LEG CURLS, LT biceps & MP

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05/14/21 1:40 355m 2:21.8 View workout
05/13/21 0:00.1 1m 1:40.0

THURSDAY 5/13***LIFT (E-PUPS, Scaps, Back, Lat delts, Bands, Abs, Triceps) [TMW: ant delts & biceps & legs]

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05/12/21 1:00:05 14,182m 2:07.1

WEDNESDAY 5/12***5 MIN BLOCKS: 18,2:10-11// 20,2:07-8// 22,2:05-// 20 // 18 // REPEAT ups

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05/12/21 0:00.1 1m 1:40.0

TUESDAY 5/11***REST WALK 35 DYG

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05/10/21 2000m 8:22.2 2:05.5 View workout
05/10/21 3000m 12:33.7 2:05.6

22,2:06

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05/10/21 4000m 16:47.0 2:05.8

22,2:06 DISTANCE PACING

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05/10/21 5045m 21:28.8 2:07.7

MONDAY 5/10*** DISTANCE PACING HR<146: 21,2:07.5 to 22:20:06

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