{"id":224,"date":"2017-02-14T03:38:32","date_gmt":"2017-02-14T03:38:32","guid":{"rendered":"http:\/\/www.kcwave.club\/team\/?p=224"},"modified":"2017-02-14T03:38:32","modified_gmt":"2017-02-14T03:38:32","slug":"workout-21417","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/workout-21417\/","title":{"rendered":"Workout 2\/14\/17"},"content":{"rendered":"<p><a href=\"http:\/\/kcwave.club\/Workouts\/WaveWorkouts\/2007010207_workout.pdf\">Printable version<\/a> of this workout.<\/p>\n<table id=\"plan\">\n<thead>\n<tr>\n<td>\n<h2>Hard<\/h2>\n<\/td>\n<td>\n<h2>Harder<\/h2>\n<\/td>\n<td>\n<h2>Hardest<\/h2>\n<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><span class=\"plan-section-header\">Warm Up Repeat 2x (14:00)<\/span><br \/>\n50 yd Kick<br \/>\n50 yd Drill<br \/>\n50 yd Swim<\/td>\n<td><span class=\"plan-section-header\">Warm Up Repeat 2x (14:00)<\/span><br \/>\n100 yd Kick<br \/>\n75 yd Drill<br \/>\n75 yd Swim<\/td>\n<td><span class=\"plan-section-header\">Warm Up Repeat 2x (14:00)<\/span><br \/>\n150 yd Kick<br \/>\n75 yd Drill<br \/>\n75 yd Swim<\/td>\n<\/tr>\n<tr>\n<td><span class=\"plan-section-header\">Main Set <\/span><br \/>\n4 x 25 yd Swim on 1:00<br \/>\n3 x 75 yd Swim on 2:00<br \/>\n2 x 125 yd Swim on 3:00<br \/>\n1 x 150 yd Swim on 4:00<br \/>\n2 x 125 yd Swim on 3:00<br \/>\n3 x 75 yd Swim on 2:00<br \/>\n4 x 25 yd Swim on 1:00<\/td>\n<td><span class=\"plan-section-header\">Main Set <\/span><br \/>\n4 x 50 yd Swim on 1:00<br \/>\n3 x 100 yd Swim on 2:00<br \/>\n2 x 150 yd Swim on 3:00<br \/>\n1 x 200 yd Swim on 4:00<br \/>\n2 x 150 yd Swim on 3:00<br \/>\n3 x 100 yd Swim on 2:00<br \/>\n4 x 50 yd Swim on 1:00<\/td>\n<td><span class=\"plan-section-header\">Main Set <\/span><br \/>\n4 x 50 yd Swim on 1:00<br \/>\n3 x 100 yd Swim on 2:00<br \/>\n2 x 150 yd Swim on 3:00<br \/>\n1 x 200 yd Swim on 4:00<br \/>\n2 x 150 yd Swim on 3:00<br \/>\n3 x 100 yd Swim on 2:00<br \/>\n4 x 50 yd Swim on 1:00<\/td>\n<\/tr>\n<tr>\n<td>4 x 25 yd Underwater on 1:15<\/td>\n<td>4 x 25 yd Underwater on 1:15<\/td>\n<td>4 x 25 yd Underwater on 1:15<\/td>\n<\/tr>\n<tr>\n<td><span class=\"plan-section-header\">Cool Down <\/span><br \/>\n100 yd Easy on 5:00<\/td>\n<td><span class=\"plan-section-header\">Cool Down <\/span><br \/>\n100 yd Easy on 5:00<\/td>\n<td><span class=\"plan-section-header\">Cool Down <\/span><br \/>\n100 yd Easy on 5:00<\/td>\n<\/tr>\n<tr>\n<td class=\"plan-section-header\">Total: 1800<\/td>\n<td class=\"plan-section-header\">Total: 2500<\/td>\n<td class=\"plan-section-header\">Total: 2600<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Printable version of this workout. Hard Harder Hardest Warm Up Repeat 2x (14:00) 50 yd Kick 50 yd Drill 50 yd Swim Warm Up Repeat 2x (14:00) 100 yd Kick 75 yd Drill 75 yd Swim Warm Up Repeat 2x (14:00) 150 yd Kick 75 yd Drill 75 yd Swim Main Set 4 x 25 &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/workout-21417\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Workout 2\/14\/17<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"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":[1],"tags":[],"class_list":["post-224","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/224","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=224"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/224\/revisions"}],"predecessor-version":[{"id":225,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/224\/revisions\/225"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=224"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}