353 lines
7.1 KiB
JSON
353 lines
7.1 KiB
JSON
{
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"workouts": {
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"bodyweight": {
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"warmup": [
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{
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"name": "Shoulder Band Warm-up",
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"reps": 1,
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"load": 60,
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"load_unit": "s"
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},
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{
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"name": "Squat Sky Reaches",
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"reps": 10,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "GMB Wrist Prep",
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"reps": 1,
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"load": 60,
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"load_unit": "s"
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},
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{
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"name": "Dead Bugs",
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"reps": 10,
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"load": 0,
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"load_unit": "g"
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}
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],
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"skill_work": [
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{
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"name": "Handstand Practice",
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"reps": 1,
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"load": 300,
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"load_unit": "s"
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},
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{
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"name": "Support Practice",
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"reps": 1,
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"load": 300,
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"load_unit": "s"
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}
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],
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"main_workout": [
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{
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"name": "Pull-up Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Pull-up Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Pull-up Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Dip Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Dip Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Dip Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Squat Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Squat Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Squat Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Hinge Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Hinge Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Hinge Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Row Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Row Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Row Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Push-up Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Push-up Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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},
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{
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"name": "Push-up Progression",
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"reps": 8,
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"load": 0,
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"load_unit": "g"
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}
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]
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},
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"running": {
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"warmup": [
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{
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"name": "Light Jog",
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"reps": 1,
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"load": 300,
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"load_unit": "s"
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},
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{
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"name": "Dynamic Stretching",
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"reps": 1,
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"load": 180,
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"load_unit": "s"
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},
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{
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"name": "High Knees",
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"reps": 20,
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"load": 0,
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"load_unit": "m"
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},
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{
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"name": "Butt Kicks",
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"reps": 20,
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"load": 0,
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"load_unit": "m"
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}
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],
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"skill_work": [
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{
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"name": "Drills - A-Skip",
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"reps": 1,
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"load": 60,
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"load_unit": "s"
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},
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{
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"name": "Drills - B-Skip",
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"reps": 1,
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"load": 60,
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"load_unit": "s"
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}
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],
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"main_workout": [
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{
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"name": "Sprint",
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"reps": 1,
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"load": 400,
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"load_unit": "m"
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},
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{
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"name": "Sprint",
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"reps": 1,
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"load": 400,
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"load_unit": "m"
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},
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{
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"name": "Sprint",
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"reps": 1,
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"load": 400,
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"load_unit": "m"
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},
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{
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"name": "Tempo Run",
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"reps": 1,
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"load": 800,
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"load_unit": "m"
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},
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{
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"name": "Tempo Run",
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"reps": 1,
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"load": 800,
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"load_unit": "m"
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},
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{
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"name": "Tempo Run",
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"reps": 1,
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"load": 800,
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"load_unit": "m"
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},
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{
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"name": "Easy Run",
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"reps": 1,
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"load": 1000,
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"load_unit": "m"
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},
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{
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"name": "Easy Run",
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"reps": 1,
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"load": 1000,
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"load_unit": "m"
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},
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{
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"name": "Easy Run",
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"reps": 1,
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"load": 1000,
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"load_unit": "m"
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}
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]
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},
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"swimming": {
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"warmup": [
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{
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"name": "Easy Freestyle",
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"reps": 1,
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"load": 200,
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"load_unit": "m"
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},
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{
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"name": "Kick Drill",
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"reps": 1,
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"load": 100,
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"load_unit": "m"
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},
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{
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"name": "Pull Drill",
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"reps": 1,
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"load": 100,
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"load_unit": "m"
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},
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{
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"name": "Catch-up Drill",
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"reps": 1,
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"load": 100,
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"load_unit": "m"
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}
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],
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"skill_work": [
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{
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"name": "Streamline Glides",
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"reps": 10,
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"load": 0,
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"load_unit": "m"
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},
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{
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"name": "Flip Turn Practice",
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"reps": 1,
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"load": 300,
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"load_unit": "s"
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}
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],
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"main_workout": [
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{
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"name": "Freestyle Sprint",
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"reps": 1,
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"load": 50,
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"load_unit": "m"
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},
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{
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"name": "Freestyle Sprint",
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"reps": 1,
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"load": 50,
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"load_unit": "m"
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},
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{
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"name": "Freestyle Sprint",
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"reps": 1,
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"load": 50,
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"load_unit": "m"
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},
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{
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"name": "Backstroke",
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"reps": 1,
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"load": 100,
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"load_unit": "m"
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},
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{
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"name": "Backstroke",
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"reps": 1,
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"load": 100,
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"load_unit": "m"
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},
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{
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"name": "Backstroke",
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"reps": 1,
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"load": 100,
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"load_unit": "m"
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},
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{
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"name": "Individual Medley",
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"reps": 1,
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"load": 200,
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"load_unit": "m"
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},
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{
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"name": "Individual Medley",
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"reps": 1,
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"load": 200,
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"load_unit": "m"
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},
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{
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"name": "Individual Medley",
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"reps": 1,
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"load": 200,
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"load_unit": "m"
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}
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]
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}
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}
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}
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