{"id":230,"date":"2017-03-07T06:03:15","date_gmt":"2017-03-07T06:03:15","guid":{"rendered":"http:\/\/www.kcwave.club\/team\/?p=230"},"modified":"2017-03-07T06:03:15","modified_gmt":"2017-03-07T06:03:15","slug":"workout-3717","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/workout-3717\/","title":{"rendered":"Workout 3\/7\/17"},"content":{"rendered":"<p><a href=\"http:\/\/kcwave.club\/Workouts\/WaveWorkouts\/2006082206_Workout.pdf\">Printable version<\/a> available here<\/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 <\/span><br \/>\n300 yd Free Pull<\/td>\n<td><span class=\"plan-section-header\">Warm Up <\/span><br \/>\n400 yd Free Pull<\/td>\n<td><span class=\"plan-section-header\">Warm Up <\/span><br \/>\n500 yd Free Pull<\/td>\n<\/tr>\n<tr>\n<td><span class=\"plan-section-header\">Repeat 4x<\/span><br \/>\n25 yd Stroke Kick<br \/>\n50 yd Free Kick<\/td>\n<td>50 yd Fly Kick \/ 0:30 s rest<br \/>\n100 yd Back Kick \/ 0:30 s rest<br \/>\n150 yd Breast Kick \/ 0:30 s rest<br \/>\n200 yd Free Kick \/ 0:30 s rest<\/td>\n<td>50 yd Fly Kick \/ 0:30 s rest<br \/>\n100 yd Back Kick \/ 0:30 s rest<br \/>\n150 yd Breast Kick \/ 0:30 s rest<br \/>\n200 yd Free Kick \/ 0:30 s rest<\/td>\n<\/tr>\n<tr>\n<td><span class=\"plan-section-header\">Repeat 4x<\/span><br \/>\n25 yd Stroke Kick<br \/>\n50 yd Free Kick<\/td>\n<td>50 yd Stroke Drill \/ 0:20 s rest<br \/>\n100 yd Drill \/ 0:20 s rest<br \/>\n(50 stroke + 50 free)<br \/>\n150 yd Drill \/ 0:20 s rest<br \/>\n(75 stroke + 75 free)<br \/>\n200 yd Drll \/ 0:20 s rest<br \/>\n(100 stroke + 100 free)<\/td>\n<td>50 yd Stroke Drill \/ 0:20 s rest<br \/>\n100 yd Drill \/ 0:20 s rest<br \/>\n(50 stroke + 50 free)<br \/>\n150 yd Drill \/ 0:20 s rest<br \/>\n(75 stroke + 75 free)<br \/>\n200 yd Drll \/ 0:20 s rest<br \/>\n(100 stroke + 100 free)<\/td>\n<\/tr>\n<tr>\n<td><span class=\"plan-section-header\">Repeat 4x<\/span><br \/>\n25 yd Stroke Kick<br \/>\n50 yd Free Kick<\/td>\n<td>50 yd Stroke Drill \/ 0:10 s rest<br \/>\n100 yd Drill \/ 0:10 s rest<br \/>\n(50 stroke + 50 free)<br \/>\n150 yd Drill \/ 0:10 s rest<br \/>\n(75 stroke + 75 free)<br \/>\n200 yd Drll \/ 0:10 s rest<br \/>\n(100 stroke + 100 free)<\/td>\n<td>50 yd Stroke Drill \/ 0:10 s rest<br \/>\n100 yd Drill \/ 0:10 s rest<br \/>\n(50 stroke + 50 free)<br \/>\n150 yd Drill \/ 0:10 s rest<br \/>\n(75 stroke + 75 free)<br \/>\n200 yd Drll \/ 0:10 s rest<br \/>\n(100 stroke + 100 free)<\/td>\n<\/tr>\n<tr>\n<td>50 yd Favorite on 1:20<br \/>\nMy Favorite 50<\/td>\n<td>50 yd Favorite on 1:20<br \/>\nMy Favorite 50<\/td>\n<td>50 yd Favorite on 1:20<br \/>\nMy Favorite 50<\/td>\n<\/tr>\n<tr>\n<td><span class=\"plan-section-header\">Cool Down <\/span><br \/>\n100 yd Easy<\/td>\n<td><span class=\"plan-section-header\">Cool Down <\/span><br \/>\n100 yd Easy<\/td>\n<td><span class=\"plan-section-header\">Cool Down <\/span><br \/>\n100 yd Easy<\/td>\n<\/tr>\n<tr>\n<td class=\"plan-section-header\">Total: 1350<\/td>\n<td class=\"plan-section-header\">Total: 2050<\/td>\n<td class=\"plan-section-header\">Total: 2150<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Printable version available here Hard Harder Hardest Warm Up 300 yd Free Pull Warm Up 400 yd Free Pull Warm Up 500 yd Free Pull Repeat 4x 25 yd Stroke Kick 50 yd Free Kick 50 yd Fly Kick \/ 0:30 s rest 100 yd Back Kick \/ 0:30 s rest 150 yd Breast Kick &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/workout-3717\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Workout 3\/7\/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-230","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\/230","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=230"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/230\/revisions"}],"predecessor-version":[{"id":231,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/230\/revisions\/231"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}