John Polley

Log

Date Distance Time Pace Comments Action
04/22/19 5,016m 21:35.1 2:09.0

Warm up included/ target < 2: 10, SPM= 22-23

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04/21/19 2,000m 8:57.0 2:14.2 View workout
04/17/19 521m 2:18.7 2:13.1

Super slow and smoothly ez

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04/17/19 500m 2:01.2 2:01.2 View workout
04/17/19 518m 2:08.3 2:03.8 View workout
04/17/19 600m 2:32.3 2:06.9 View workout
04/17/19 500m 2:05.2 2:05.2 View workout
04/17/19 500m 2:05.3 2:05.3

Cool down SPM= 18-19, 6x500, no faster than 2:07

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04/17/19 2,000m 8:12.9 2:03.2 View workout
04/17/19 3,000m 12:14.8 2:02.4

Pacing (no warm up); target < 2: 04

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04/15/19 2,000m 8:29.2 2:07.3

Stroke ladder with 1:00r: SPM= 20, 19, 18, 17-18

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04/15/19 1,000m 4:01.3 2:00.6

A little pace ; PE 8; target < 2: 03; SPM= 24

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04/15/19 5,000m 21:21.9 2:08.1

Ez 5g: Target < 2: 10: pe 7; SPM= 22-23

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04/14/19 500m 2:06.7 2:06.7

SPM= 16; STAND UPS (off seat)

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04/14/19 1,000m 4:24.2 2:12.1

Cool down SPM= 16

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04/14/19 2,000m 8:11.5 2:02.8

Pull 10 @ 1:54 every 400-500; ez at 2:08

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04/14/19 3,000m 12:27.9 2:04.6

Target < 2: 07; pe 7; SPM= 23

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04/14/19 5,000m 21:08.6 2:06.8

Pe 6-7; SPM= 23; first row after week of biking in TEXAS

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04/05/19 519m 2:21.1 2:15.9

Cool down SPM= 18

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04/05/19 500m 2:07.3 2:07.3

SPM= 17

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