{"id":147,"date":"2015-08-02T21:04:40","date_gmt":"2015-08-02T21:04:40","guid":{"rendered":"http:\/\/www.kcwave.club\/team\/?p=147"},"modified":"2015-08-02T21:13:50","modified_gmt":"2015-08-02T21:13:50","slug":"workout-72815","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/workout-72815\/","title":{"rendered":"Workout 7\/28\/15"},"content":{"rendered":"<p>Printable\u00a0<a href=\"http:\/\/www.kcwave.club\/team\/wp-content\/uploads\/2015\/08\/workout_2015-07-28.pdf\">version here<\/a>.\u00a0For those not in the know, NITROS start at a 20 second interval, and increase by 10 seconds each interval up to two minutes. The swimmer has to pick the length they can swim within the interval.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Printable\u00a0version here.\u00a0For those not in the know, NITROS start at a 20 second interval, and increase by 10 seconds each interval up to two minutes. The swimmer has to pick the length they can swim within the interval.<\/p>\n","protected":false},"author":1,"featured_media":148,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[4],"tags":[],"class_list":["post-147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-group"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2015\/08\/workout_2015-07-28.png?fit=1650%2C1275&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/147","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/comments?post=147"}],"version-history":[{"count":2,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/147\/revisions"}],"predecessor-version":[{"id":153,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/147\/revisions\/153"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/148"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=147"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=147"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=147"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}