{
  "format" : "open-swim-workout",
  "version" : "0.2",
  "workout" : {
    "categories" : [
      "sprint"
    ],
    "course" : {
      "length" : 25,
      "unit" : "yd"
    },
    "groups" : [
      {
        "id" : "A"
      },
      {
        "id" : "B"
      },
      {
        "id" : "C"
      }
    ],
    "sections" : [
      {
        "items" : [
          {
            "activity" : "mixed",
            "distance" : 100,
            "perRep" : [
              {
                "activity" : "swim",
                "selector" : "1"
              },
              {
                "activity" : "kick",
                "selector" : "2"
              },
              {
                "activity" : "pull",
                "selector" : "3"
              }
            ],
            "reps" : 3,
            "sourceText" : "3x100 as swim/kick/pull",
            "type" : "set"
          }
        ],
        "name" : "Warmup",
        "statedDistance" : 300
      },
      {
        "items" : [
          {
            "distance" : 300,
            "effort" : {
              "percent" : 80,
              "shape" : "descend"
            },
            "interval" : {
              "mode" : "sendoff",
              "sendoffs" : {
                "A" : "4:40",
                "B" : "4:50",
                "C" : "5:00"
              },
              "targetRest" : ":40"
            },
            "reps" : 3,
            "sourceText" : "3x300 free descend to 80% @4:40/4:50/5:00 (ideally :40 rest)",
            "stroke" : "free",
            "type" : "set"
          },
          {
            "activity" : "kick",
            "distance" : 100,
            "effort" : {
              "level" : "easy"
            },
            "interval" : {
              "mode" : "rest",
              "rest" : "1:00"
            },
            "reps" : 1,
            "sourceText" : "100 kick easy r1:00",
            "type" : "set"
          },
          {
            "distance" : 200,
            "effort" : {
              "percent" : 90,
              "shape" : "descend"
            },
            "interval" : {
              "mode" : "sendoff",
              "sendoffs" : {
                "A" : "3:10",
                "B" : "3:20",
                "C" : "3:30"
              },
              "targetRest" : ":30"
            },
            "reps" : 4,
            "sourceText" : "4x200 free descend to 90% @3:10/3:20/3:30 (ideally :30 rest)",
            "stroke" : "free",
            "type" : "set"
          },
          {
            "activity" : "kick",
            "distance" : 100,
            "effort" : {
              "level" : "easy"
            },
            "interval" : {
              "mode" : "rest",
              "rest" : "1:00"
            },
            "reps" : 1,
            "sourceText" : "100 kick easy r1:00",
            "type" : "set"
          },
          {
            "distance" : 100,
            "effort" : {
              "percent" : 95,
              "shape" : "descend"
            },
            "interval" : {
              "mode" : "sendoff",
              "sendoffs" : {
                "A" : "1:30",
                "B" : "1:40",
                "C" : "1:50"
              },
              "targetRest" : ":20"
            },
            "reps" : 5,
            "sourceText" : "5x100 choice descend to 95% @1:30/1:40/1:50 (ideally :20 rest)",
            "stroke" : "choice",
            "type" : "set"
          },
          {
            "activity" : "kick",
            "distance" : 100,
            "effort" : {
              "level" : "easy"
            },
            "interval" : {
              "mode" : "rest",
              "rest" : "1:00"
            },
            "reps" : 1,
            "sourceText" : "100 kick easy r1:00",
            "type" : "set"
          },
          {
            "distance" : 50,
            "effort" : {
              "percent" : 100,
              "shape" : "descend"
            },
            "interval" : {
              "mode" : "sendoff",
              "sendoffs" : {
                "A" : "1:00",
                "B" : "1:10"
              },
              "targetRest" : ":15"
            },
            "reps" : 6,
            "sourceText" : "6x50 choice descend to 100% @1:00/1:10 (ideally :15 rest)",
            "stroke" : "choice",
            "type" : "set"
          }
        ],
        "name" : "Main Set",
        "statedDistance" : 2800
      },
      {
        "items" : [
          {
            "distance" : 100,
            "effort" : {
              "level" : "easy"
            },
            "reps" : 1,
            "sourceText" : "100 choice easy",
            "stroke" : "choice",
            "type" : "set"
          }
        ],
        "name" : "Cool Down",
        "statedDistance" : 100
      }
    ],
    "statedTotal" : 3200,
    "tags" : [

    ],
    "title" : "Friday — Sprint"
  }
}