4F397E

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4F397E

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A95C87

{ "name": "Paddle ", "duration": "Short", "description": "Paddle with the whipr", "email": "", "exercises": [ { "name": "Warm up", "type": "Warmup 20-75% Effort", "effort": "Select...", "power1": 20, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 75, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10x2 (4 drill stroke, 2 power stroke, 4 purpose stroke)", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest-1", "type": "Free Row/Paddle", "effort": "Select...", "power1": 0, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10x2-2 (4 drill stroke, 2 power stroke, 4 purpose stroke)", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest-2", "type": "Free Row/Paddle", "effort": "Select...", "power1": 0, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10x2-3 (4 drill stroke, 2 power stroke, 4 purpose stroke)", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest-3", "type": "Free Row/Paddle", "effort": "Select...", "power1": 0, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10x2-4 (4 drill stroke, 2 power stroke, 4 purpose stroke)", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest-4", "type": "Free Row/Paddle", "effort": "Select...", "power1": 0, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10x2-5 (4 drill stroke, 2 power stroke, 4 purpose stroke)", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest-5", "type": "Free Row/Paddle", "effort": "Select...", "power1": 0, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10x2-6 (4 drill stroke, 2 power stroke, 4 purpose stroke)", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest-6", "type": "Free Row/Paddle", "effort": "Select...", "power1": 0, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10x2-7 (4 drill stroke, 2 power stroke, 4 purpose stroke)", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest-7", "type": "Free Row/Paddle", "effort": "Select...", "power1": 0, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10x2-8 (4 drill stroke, 2 power stroke, 4 purpose stroke)", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest-8", "type": "Free Row/Paddle", "effort": "Select...", "power1": 0, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10x2-9 (4 drill stroke, 2 power stroke, 4 purpose stroke)", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Rest-9", "type": "Free Row/Paddle", "effort": "Select...", "power1": 0, "distance1": 0, "duration1": 60, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "10x2-10 (4 drill stroke, 2 power stroke, 4 purpose stroke)", "type": "For Time", "effort": "95% Effort", "power1": 95, "distance1": 0, "duration1": 120, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Lactate Burn", "type": "For Time", "effort": "65% Effort", "power1": 65, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 0, "distance2": 0, "duration2": 0, "repeat": -1 }, { "name": "Warm down", "type": "Cooldown 75-25% Effort", "effort": "Select...", "power1": 70, "distance1": 0, "duration1": 300, "rest_effort": "Select...", "power2": 25, "distance2": 0, "duration2": 0, "repeat": -1 } ]}