John Polley

Log

Date Distance Time Pace Comments Action
05/21/19 2,176m 9:05.8 2:05.4

3*9min fartlek (podcast 18- with 3:00 r), ez 2:10-15; mod 2:05-6; hard 1:59-2:00

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05/21/19 3,009m 13:04.3 2:10.3

Warm up

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05/19/19 1,500m 6:20.5 2:06.8

Ez Stroke ladder 18/ 3*500

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05/19/19 1,000m 3:43.3 1:51.6

2*500/ r2:00, SPM= 28-29

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05/19/19 3,000m 11:33.3 1:55.5

V 3*1000/ r4:00, SPM= 26-27 PE 9+

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05/19/19 2,000m 8:18.9 2:04.7

Warm up for intervals

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05/18/19 533m 2:23.7 2:14.8

Cool down EZ SPM= 19

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05/18/19 1,500m 6:18.6 2:06.2

Stroke ladder 18, 16, 18

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05/18/19 1,000m 4:10.5 2:05.2

Stroke ladder 17-18

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05/18/19 2,000m 8:23.8 2:05.9

Steady-state SPM= 21

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05/18/19 6,000m 25:43.0 2:08.5

Steady-state SPM= 21/ target < 2: 12

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05/17/19 1,000m 4:09.5 2:04.7

SPM= 18, 17, same pace 180 w

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05/17/19 1,000m 4:08.2 2:04.1

SPM= 18, 19, 20- same pace

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05/17/19 1,014m 4:17.5 2:06.9

SPM= 20, 22 at same pace

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05/17/19 3,000m 12:16.0 2:02.6

Target < 2: 03-4; SPM= 23-24; CH 190w

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05/17/19 6,000m 25:01.4 2:05.1

Warm up, then comfortably hard at 23/ target < 2: 09

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05/14/19 2,000m 8:30.0 2:07.5

4*500, 17

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05/14/19 1,000m 3:58.7 1:59.3 View workout
05/14/19 1,017m 4:13.1 2:04.4 View workout
05/14/19 5,000m 20:21.2 2:02.1 View workout