[workout]
message\1\text=Get ready to go in 20 seconds. You have 6 minutes 20 seconds for each 400 metres.
message\1\timeinterval=10
message\2\text=”ready, go”
message\2\timeinterval=30
message\3\text=3 minutes. Remember to keep your stroke long
message\3\timeinterval=210
message\4\text=6 minutes 10 seconds. Get ready for the next 400m
message\4\timeinterval=400
message\5\text=go
message\5\timeinterval=410
message\6\text=3 minutes. keep pushing
message\6\timeinterval=590
message\7\text=6 minutes 10 seconds. Get ready for the next 400m
message\7\timeinterval=780
message\8\text=go
message\8\timeinterval=790
message\9\text=3 minutes. Keep working hard off your turns
message\9\timeinterval=970
message\10\text=remember your fly kicks off the wall
message\10\timeinterval=990
message\11\text=6 minutes 10 seconds. Get ready for the next 400m
message\11\timeinterval=1160
message\12\text=go
message\12\timeinterval=1170
message\13\text=3 minutes. Focus on your technique.
message\13\timeinterval=1350
message\14\text=6 minutes 10 seconds. Get ready for the next 400m
message\14\timeinterval=1540
message\15\text=go
message\15\timeinterval=1550
message\16\text=3 minutes. keep pushing. This is the last section.
message\16\timeinterval=1730
message\17\text=”well done, session complete. Make sure you have a good cool down”
message\17\timeinterval=1930
message\size=17