{
  "format" : "open-swim-workout",
  "version" : "0.2",
  "workout" : {
    "categories" : [
      "im",
      "sprint"
    ],
    "course" : {
      "length" : 25,
      "unit" : "yd"
    },
    "groups" : [
      {
        "id" : "A"
      },
      {
        "id" : "B"
      },
      {
        "id" : "C"
      },
      {
        "id" : "D"
      }
    ],
    "sections" : [
      {
        "items" : [
          {
            "distance" : 300,
            "note" : "every 3rd length something different",
            "reps" : 1,
            "sourceText" : "300 free | every 3rd length something different",
            "stroke" : "free",
            "type" : "set"
          },
          {
            "activity" : "pull",
            "breath" : {
              "pattern" : "3/4/4/5"
            },
            "distance" : 200,
            "reps" : 1,
            "sourceText" : "200 pull bp 3/4/4/5",
            "type" : "set"
          },
          {
            "activity" : "kick",
            "distance" : 50,
            "reps" : 4,
            "sourceText" : "4x50 kick imo",
            "stroke" : "imo",
            "type" : "set"
          },
          {
            "activity" : "drill",
            "distance" : 25,
            "reps" : 4,
            "sourceText" : "4x25 drill choice",
            "stroke" : "choice",
            "type" : "set"
          }
        ],
        "name" : "Warmup",
        "statedDistance" : 800
      },
      {
        "items" : [
          {
            "items" : [
              {
                "distance" : 75,
                "interval" : {
                  "mode" : "rest",
                  "rest" : ":20"
                },
                "reps" : 4,
                "segments" : [
                  {
                    "activity" : "kick",
                    "distance" : 25
                  },
                  {
                    "activity" : "drill",
                    "distance" : 25
                  },
                  {
                    "activity" : "swim",
                    "distance" : 25
                  }
                ],
                "sourceText" : "4x75 imo as kick/drill/swim r:20",
                "stroke" : "imo",
                "type" : "set"
              },
              {
                "distance" : 100,
                "effort" : {
                  "level" : "sprint"
                },
                "interval" : {
                  "mode" : "sendoff",
                  "sendoffs" : {
                    "A" : "1:30",
                    "B" : "1:45",
                    "C" : "2:00"
                  },
                  "targetRest" : ":15"
                },
                "reps" : 1,
                "sourceText" : "100 free sprint @1:30/1:45/2:00 (~:15 rest)",
                "stroke" : "free",
                "type" : "set"
              },
              {
                "distance" : 100,
                "effort" : {
                  "level" : "sprint"
                },
                "interval" : {
                  "mode" : "sendoff",
                  "sendoffs" : {
                    "A" : "1:30",
                    "B" : "1:45",
                    "C" : "2:00",
                    "D" : "2:20"
                  },
                  "targetRest" : ":10"
                },
                "reps" : 1,
                "sourceText" : "100 im sprint @1:30/1:45/2:00/2:20 (~:10 rest)",
                "stroke" : "im",
                "type" : "set"
              },
              {
                "distance" : 100,
                "effort" : {
                  "level" : "easy"
                },
                "interval" : {
                  "mode" : "rest",
                  "rest" : "1:00"
                },
                "reps" : 1,
                "sourceText" : "100 choice easy r1:00",
                "stroke" : "choice",
                "type" : "set"
              },
              {
                "distance" : 75,
                "effort" : {
                  "level" : "sprint"
                },
                "interval" : {
                  "mode" : "sendoff",
                  "sendoffs" : {
                    "A" : "1:10",
                    "B" : "1:20",
                    "C" : "1:30"
                  },
                  "targetRest" : ":10"
                },
                "reps" : 1,
                "segments" : [
                  {
                    "distance" : 25,
                    "stroke" : "fly"
                  },
                  {
                    "distance" : 25,
                    "stroke" : "back"
                  },
                  {
                    "distance" : 25,
                    "stroke" : "breast"
                  }
                ],
                "sourceText" : "75 (25 fly/25 back/25 breast) sprint @1:10/1:20/1:30 (~:10 rest)",
                "type" : "set"
              },
              {
                "distance" : 100,
                "effort" : {
                  "level" : "easy"
                },
                "interval" : {
                  "mode" : "rest",
                  "rest" : ":30"
                },
                "reps" : 1,
                "sourceText" : "100 choice easy r:30",
                "stroke" : "choice",
                "type" : "set"
              },
              {
                "distance" : 75,
                "effort" : {
                  "level" : "sprint"
                },
                "interval" : {
                  "mode" : "sendoff",
                  "sendoffs" : {
                    "A" : "1:10",
                    "B" : "1:20",
                    "C" : "1:30",
                    "D" : "1:40"
                  },
                  "targetRest" : ":20"
                },
                "reps" : 1,
                "segments" : [
                  {
                    "distance" : 25,
                    "stroke" : "fly"
                  },
                  {
                    "distance" : 25,
                    "stroke" : "back"
                  },
                  {
                    "distance" : 25,
                    "stroke" : "breast"
                  }
                ],
                "sourceText" : "75 (25 fly/25 back/25 breast) sprint @1:10/1:20/1:30/1:40 (~:20 rest)",
                "type" : "set"
              },
              {
                "distance" : 100,
                "effort" : {
                  "level" : "sprint"
                },
                "note" : "then go right into the 50 choice easy",
                "reps" : 1,
                "sourceText" : "100 im sprint | then go right into the 50 choice easy",
                "stroke" : "im",
                "type" : "set"
              },
              {
                "distance" : 50,
                "effort" : {
                  "level" : "easy"
                },
                "interval" : {
                  "mode" : "rest",
                  "rest" : "1:00"
                },
                "reps" : 1,
                "sourceText" : "50 choice easy r1:00",
                "stroke" : "choice",
                "type" : "set"
              }
            ],
            "rounds" : 2,
            "sourceText" : "2x {",
            "type" : "repeat"
          }
        ],
        "name" : "Main Set",
        "statedDistance" : 2000
      },
      {
        "items" : [
          {
            "distance" : 200,
            "effort" : {
              "level" : "easy"
            },
            "reps" : 1,
            "sourceText" : "200 choice easy",
            "stroke" : "choice",
            "type" : "set"
          }
        ],
        "name" : "Cool Down",
        "statedDistance" : 200
      }
    ],
    "statedTotal" : 3000,
    "tags" : [

    ],
    "title" : "Wednesday"
  }
}