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John Polley

Log

Date Distance Time Pace Comments Action
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
05/11/19 600m 2:34.4 2:08.6

Cool down stroke ladder 16

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05/11/19 499m 2:11.6 2:11.8

Stroke ladder 17 cool down

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05/11/19 1,000m 3:46.8 1:53.4

2*500 higher SPM= 28-30

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05/11/19 1,008m 4:02.6 2:00.3

1:58.4 (01&1:56 for last500) SPM= 25-7

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05/11/19 5,023m 21:05.2 2:05.9

Fartlek 2:00/3:00 (targets < 2:00 & 2:13)x 3; 1:30x1, then pace cruise to 5g. SPM= 24-25

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05/10/19 500m 2:13.4 2:13.4

Cool down SPM= 16, 17, 18, 19

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05/10/19 1,500m 6:23.2 2:07.7

3*500 SPM= 17-18

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05/10/19 2,000m 8:40.0 2:10.0

2*1000 SPM= 18-19

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05/10/19 2,000m 8:35.3 2:08.8

SPM= 19

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