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John Polley

Log

Date Workout Score Ave Comments Action
03/23/21 582m 2:36.0 2:14.0

Cool down 15,2:15

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03/23/21 v1:00/1:30r...4 1,171m 1:42.4

4x1:00/1:30 34,1:44

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03/23/21 30:00 7,072m 2:07.2

TUESDAY3/23***SIVlight 3:45-15s builds (19,2:04...26,1:54)

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03/23/21 0:25 73m 2:51.2 View workout
03/22/21 5x600m/0:40r 13:19.6 2:13.2

5x600/:40 15,2:13

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03/22/21 4:00 897m 2:13.7

15,2:14

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03/22/21 0:20 75m 2:13.3 View workout
03/22/21 5:00 1,136m 2:12.0

16,2:12.5 100%

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03/22/21 9:08 2,106m 2:10.1

18,2:10,5

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03/22/21 13:02 3,014m 2:09.8

MONDAY 3/22*** WALK 2; EZ stroke control (<18) +SUPs/planks

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03/22/21 0:00.5 4m 2:05.0

SUNDAY3/21***LIFT shoulders, scaps, abs, triceps, back [chest, biceps ]

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03/20/21 55:14 13,020m 2:07.2

SATURDAY 3/20***4:30 long builds[40,35,30...17...25]

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03/20/21 0:00.5 4m 2:05.0

FRIDAY 3/19 *** REST (sore hams)

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03/18/21 1501m 6:58.0 2:19.2

Cool down after lift: 12-14 stroke RATE

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03/18/21 4x500m/1:00r 8:14.2 2:03.5

4x500/1:00 target < 145: 18, 2:06-18,2:06-19,2:04-20,2:01

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03/18/21 10x1:00/1:15r 2,710m 1:50.7

POWER 1:00/1:15 10 sets: 6x22,1:51.5/ 3x23, 1:50.5/ 1x24,1:49 [CF JANUARY 23]

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03/18/21 5:17 1,312m 2:00.8

SUPS+hard warm up 18,2:06...26,1:52 (hr148)

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03/18/21 8:53 2,056m 2:09.6

THURSDAY 3/18***POWER+3Back+2Lunges: warm up ez

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03/18/21 0:00.5 4m 2:05.0

WEDNESDAY 3/17***LIFT 80/18 Pups, biceps, scaps [shoulders, abs and triceps]

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03/16/21 752m 3:26.9 2:17.5 View workout
03/16/21 6x500m/1:00r 12:59.5 2:09.9

6x500/1:00 EZ

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03/16/21 50:00 11,751m 2:07.6

TUESDAY 3/16***50 min 4:10 builds (20,2:10-15 s @ 20.2:03...24,1:57)

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03/16/21 0:00.5 4m 2:05.0

MONDAY 3/15 ***REST

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03/14/21 4:00 974m 2:03.2 View workout
03/14/21 5:00 1,193m 2:05.7 View workout