[workout]
message\1\text=ready to go in 30 seconds. You have 6 minutes for each 400 metres.
message\1\timeinterval=10
message\2\text=”ready, go”
message\2\timeinterval=30
message\3\text=keep your stroke long
message\3\timeinterval=180
message\4\text=ready for the next 400m
message\4\timeinterval=380
message\5\text=go
message\5\timeinterval=390
message\6\text=keep pushing
message\6\timeinterval=540
message\7\text=ready for the next 400 metre
message\7\timeinterval=740
message\8\text=go
message\8\timeinterval=750
message\9\text=work hard off your turns
message\9\timeinterval=900
message\10\text=remember your fly kicks off the wall
message\10\timeinterval=930
message\11\text=ready for the next 400 metres
message\11\timeinterval=1100
message\12\text=go
message\12\timeinterval=1110
message\13\text=remember your technique and skills
message\13\timeinterval=1260
message\14\text=ready for the next 400 metre
message\14\timeinterval=1460
message\15\text=go
message\15\timeinterval=1470
message\16\text=”keep pushing, you’re nearly finished”
message\16\timeinterval=1620
message\17\text=”well done, session complete. Make sure you cool down”
message\17\timeinterval=1830
message\size=17