{"id":227,"date":"2017-02-21T04:47:34","date_gmt":"2017-02-21T04:47:34","guid":{"rendered":"http:\/\/www.kcwave.club\/team\/?p=227"},"modified":"2017-02-21T04:51:08","modified_gmt":"2017-02-21T04:51:08","slug":"workout-22117","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/workout-22117\/","title":{"rendered":"Workout 2\/21\/17"},"content":{"rendered":"

Get Printable Version Here<\/a><\/p>\n\n\n\n\n\n\n\n\n\n\n
\n

Hard<\/h2>\n<\/td>\n

\n

Harder<\/h2>\n<\/td>\n

\n

Hardest<\/h2>\n<\/td>\n<\/tr>\n<\/thead>\n

Warm Up <\/span>
\n50 yd Free
\n50 yd Pull Free
\n50 yd Backstroke Kick
\n50 yd Backstroke Swim
\n100 yd Free Pull
\n100 yd Free
\n50 yd Backstroke Kick Easy
\n50 yd Backstroke Swim Easy<\/td>\n		Warm Up <\/span>
\n100 yd Free
\n100 yd Pull Free
\n50 yd Backstroke Kick
\n50 yd Backstroke Swim
\n150 yd Free
\n150 yd Pull Free
\n100 yd Backstroke Kick Easy
\n100 yd Backstroke Swim Easy<\/td>\n		Warm Up <\/span>
\n100 yd Free
\n100 yd Pull Free
\n50 yd Backstroke Kick
\n50 yd Backstroke Swim
\n150 yd IM (No Free)
\n150 yd IM Pull (No Free)
\n100 yd Backstroke Kick Easy
\n100 yd Backstroke Swim Easy<\/td>\n<\/tr>\n
Main Set <\/span>
\n4 x 125 yd Backstroke on 5:00
\n1st 25 – Kick (No board)
\n2nd 25 – Double Arm
\n3rd 25 – 3 Left 3 Right
\n4th 40 – Swim 25 back + 25 free<\/td>\n		Main Set <\/span>
\n4 x 200 yd Backstroke
\n1st 50 – Kick (no board)
\n2nd 50 – Double Arm
\n3rd 50 – 3 Left \/ 3 Right
\n4th 50 – Swim<\/td>\n		Main Set <\/span>
\n4 x 200 yd Backstroke
\n1st 50 – Kick (no board)
\n2nd 50 – Double Arm
\n3rd 50 – 3 Left \/ 3 Right
\n4th 50 – Swim<\/td>\n<\/tr>\n
6 x 50 yd Free on 1:15<\/td>\n6 x 50 yd Sprint on 1:15
\n1\/3\/5 – Back
\n2\/4\/6 Free<\/td>\n		6 x 50 yd Backstroke Sprint on 1:15<\/td>\n<\/tr>\n
6 x 25 yd Breath Control on 1:20
\n1\/3\/5 free no breath after 7\/5\/3
\n2\/4\/6 free no breath<\/td>\n		6 x 25 yd Swim on 1:20
\n1\/3\/5 – backstroke kick half way under water
\n2\/4\/6 Free no breath<\/td>\n		6 x 25 yd Kick halfway underwater on 1:20<\/td>\n<\/tr>\n
Cool Down <\/span>
\n100 yd Easy<\/td>\n		Cool Down <\/span>
\n100 yd Easy<\/td>\n		Cool Down <\/span>
\n100 yd Easy<\/td>\n<\/tr>\n
Total: 1550<\/td>\nTotal: 2150<\/td>\nTotal: 2150<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

Get Printable Version Here Hard Harder Hardest Warm Up 50 yd Free 50 yd Pull Free 50 yd Backstroke Kick 50 yd Backstroke Swim 100 yd Free Pull 100 yd Free 50 yd Backstroke Kick Easy 50 yd Backstroke Swim Easy Warm Up 100 yd Free 100 yd Pull Free 50 yd Backstroke Kick 50 … Continue reading Workout 2\/21\/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":[4],"tags":[],"class_list":["post-227","post","type-post","status-publish","format-standard","hentry","category-group"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/227","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=227"}],"version-history":[{"count":2,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/227\/revisions"}],"predecessor-version":[{"id":229,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/227\/revisions\/229"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}