Sessions with Coach Adriana
4 / 13
--
Sessions
--
Meters
--
Laps
YOUR JOURNEY
SESSION HISTORY
Current Program
April 2026 Mesocycle
Push
Monday
Legs
Wednesday
Pull
Friday
Day 1 — Push (Monday)
Bench Press
3 × 12 @ 55 kg
Chest Fly Machine
3 × 12 @ 34 kg
Incline Bench Press
3 × 12 @ 34.5 kg
Lateral Raise Machine
3 × 15 @ 23 kg
Triceps Pushdown
3 × 12 @ 25 kg
Dead Hang
2 × max
Spinal decompression
Day 2 — Legs (Wednesday)
Tibialis Raise
2 × 25 BW
Deep Calf Raise
2 × 25 BW
Leg Press
4 × 12 @ 96 kg
Lying Leg Curl
3 × 12 @ 32 kg
Glute Extension
3 × 15 @ 27 kg
⚠ L5-S1
Leg Extension
3 × 12 @ 35 kg
Hip Abductor
3 × 15 @ 86 kg
ATG Split Squat
2 × 10/leg BW
Dead Hang
2 × max
Spinal decompression
Day 3 — Pull (Friday)
High Row Machine
3 × 10 @ 72 kg
Seated Row
3 × 10 @ 54.5 kg
Reverse Fly Machine
3 × 15 @ 15 kg
Back Extension
3 × 15 BW
Preacher Curl
3 × 10 @ 20 kg
Bicep Curl Cable
3 × 12 @ 15 kg
Face Pull
2 × 20 @ 10 kg
Dead Hang
3 × max
Spinal decompression
CARDIOVASCULAR METRICS
40.57
VO2 Max
↑ was 39.55 in Oct
55
RHR (bpm)
Athletic range
21-22
HRR1 (bpm)
Average-good
94%
SpO2 Mean
⚠ Nocturnal dips to 90%
CARDIO ZONE 2
Program Elliptical Zone 2
Heart Rate Range 109 - 136 bpm
Frequency 1h Saturdays + 20 min/day lifting
Weekly Volume ~2 hours
Actual Elliptical HR 114-119 bpm (Polar H10)
Santiago Restrepo
40 years old 173 cm 70 kg
17% body fat · 58.4 kg lean mass
Swimming since March 2025 (13 months, 83 sessions)
WEEKLY SCHEDULE
Monday
Push (Gym)
Tuesday
Swimming with Coach Adriana
Wednesday
Legs (Gym)
Thursday
Solo swimming practice
Friday
Pull (Gym)
Saturday
Zone 2 Cardio (elliptical, 1 hour)
Sunday
Rest
HEALTH METRICS
70.0 kg
Weight
Stable, 13 wks cutting
40.57
VO2 Max
Trending up
55 bpm
Resting HR
Athletic range
21-22
HRR1 (bpm)
Target: >35
58.6 ms
HRV
Baseline 52-55
94%
SpO2
⚠ Nocturnal dips to 90%
14,136
Steps/Day
Excellent
6.7 hrs
Sleep
Target: 7.5+
53 min
Deep Sleep
⚠ Below threshold
1,813
BMR (kcal/day)
Calculated
INJURY PROFILE
L5-S1 Disc Protrusion
Modic changes present. Breaststroke hip extension loads the lumbar spine. Dead hangs mandatory after every session. Avoid lower back hyperextension.
Left Ankle Sprain (March 2025)
Residual proprioception deficit. Gentle kick work only, progressive movements. Avoid excessive resistance with fins.
Plantar Fasciitis
Avoid excessive push-off in turns and starts. Use caution with prolonged dolphin kick.
Thoracic Scoliosis (Mild)
Under osteopath care. Monitor stroke symmetry in backstroke and freestyle. Does not limit current training.
Cubital Tunnel Syndrome (Bilateral)
Grip constraint on both sides. Hand fatigue during long sets. Monitor closely during pulling exercises.
GOALS
  • 1 Master all four swimming strokes with proper technique
  • 2 Improve technique over raw endurance
  • 3 Swimming as cardiovascular complement to lifting
  • 4 VO2 Max > 46 (Excellent tier) within 6-12 months
  • 5 Consistent sleep > 7 hours nightly
  • 6 Stabilize at 70 kg, reduce body fat to 14-15%
Data from Apple Watch + Polar H10. Last updated: March 31, 2026.