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John Polley

Log

Date Workout Score Ave Comments Action
04/12/21 8:48 2,023m 2:10.6

MONDAY 4/12*** EZ ROW N HV SHOULDERS (CLpr/MP/AnteriorDelts): 16,2:14...19,2:08

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04/11/21 523m 2:25.5 2:19.1 View workout
04/11/21 5x500m/1:00r 10:18.0 2:03.6

5x500/1:00 24,1;57/ 22,2:01/ 20,2:05/ 18,2:08/ 16,2:11

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04/11/21 30:00 7,173m 2:05.4

SUNDAY 4/11***SIV 3minBUILDS 30,25,20,19...15 20,2:03, 2:02, 21,2:00, 23,1:56,...32,1:44

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04/11/21 0:00.1 1m 1:40.0

SATURDAY 4/10 ***REST walk25 DYG

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04/09/21 388m 1:47.4 2:18.4 View workout
04/09/21 3x500m/1:00r 6:10.9 2:03.6

3x500/1:00 22,21,20@2:03,05,06

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04/09/21 9:00 2,094m 2:08.9 View workout
04/09/21 24:08 5,634m 2:08.5

FRIDAY 4/9***ez ROW + Triceps, Abductions, and Leg Curls

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04/09/21 0:00.1 1m 1:40.0

THURSDAY 4/8***LIFT (sh,back, biceps, abs, [no triceps]

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04/07/21 1:03:50 15,022m 2:07.5

WEDNESDAY 4/7 4-Min BUILDS 40,2:06-35,2:05...cap154

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04/07/21 0:00.1 1m 1:40.0

TUESDAY 4/6 ***REST

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04/05/21 532m 2:25.6 2:16.8 View workout
04/05/21 5:00 1,136m 2:12.0

16,2:12.5 Lunges & 1-A rows

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04/05/21 7:00 1,613m 2:10.1

18,2:11 2x(Lats n Legs Curls)

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04/05/21 9:06 2,084m 2:11.0

18,2:11 Scaps around side BABS

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04/05/21 20:00 4,648m 2:09.0

MONDAY 4/5***ROW&LIFT (BACK & LEGS): stroke control 2:30,14s builds @ 18,2:12

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04/05/21 0:00.1 1m 1:40.0

Sunday 4/4*** LIFT n WALK30 (abs, 2side planks, shoulders, biceps, ,triceps, ROTATED flys)

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04/03/21 1006m 4:43.1 2:20.7

Cool down stroke control CONNECT 12-14

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04/03/21 52:05 12,411m 2:05.8

SATURDAY 4/3***52 min, 4mn blocks: 18,2:12/19,2:10/20,2:08/21,2:06/22,2:04/19,2:09/23,2:02/19.../24,2:00/19.../22,2:04/19.../21,2:06...

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04/03/21 0:00.1 1m 1:40.0

FRIDAY 4/2*** REST

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04/01/21 2:00 446m 2:14.5 View workout
04/01/21 2x500m/1:00r 4:06.5 2:03.2 View workout
04/01/21 30:00 7,147m 2:05.9

Thursday 4/1***ROW (LIFT back n triceps): 3-min builds, 30, 25, 20,19...(base 20,2:10)

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03/31/21 1207m 5:16.5 2:11.1 View workout