{"id":479,"date":"2026-03-17T16:01:00","date_gmt":"2026-03-17T21:01:00","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=479"},"modified":"2026-04-12T16:05:16","modified_gmt":"2026-04-12T21:05:16","slug":"shamrockin-it-in-the-pool-march-17-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/shamrockin-it-in-the-pool-march-17-workout\/","title":{"rendered":"\u201cshamROCKIN it in the pool\u201d \u2013 March 17 Workout"},"content":{"rendered":"\n<h3>Warmup<\/h3>\n<table>\n<tr><th>Hard<\/th><th>Harder<\/th><th>Hardest<\/th><\/tr>\n<tr>\n<td>100 free<br>100 pull<br>100 kick<\/td>\n<td>100 free<br>100 pull<br>100 kick<br>100 choice<\/td>\n<td>200 free<br>100 pull<br>100 kick<br>100 choice<\/td>\n<\/tr>\n<\/table>\n<p><strong>Time:<\/strong> 10 min &nbsp; | &nbsp; <strong>Clock:<\/strong> 8:10<\/p>\n\n<h3>Main Set 1<\/h3>\n<table>\n<tr><th>Hard<\/th><th>Harder<\/th><th>Hardest<\/th><\/tr>\n<tr>\n<td>\n100 free @ 2:15<br>\n100 free @ 2:00<br>\n75 free @ 1:50<br>\n75 free @ 1:45<br>\n75 free @ 1:45<br>\n75 free @ 1:30<br>\n75 free @ 1:25<br>\n75 free @ 1:20<br>\n50 free @ 1:10<br>\n50 free @ 1:00<br>\n25 free @ 0:55<br>\n25 free @ 0:50<br>\n25 free @ 0:40<br>\n25 free @ 0:30<br>\n25 choice @ 0:45<br>\n<strong>Reverse it (bottom to top)<\/strong>\n<\/td>\n\n<td>\n100 free @ 2:15<br>\n100 free @ 2:00<br>\n100 free @ 1:50<br>\n100 free @ 1:45<br>\n75 free @ 1:45<br>\n75 free @ 1:30<br>\n75 free @ 1:25<br>\n75 free @ 1:20<br>\n50 free @ 1:10<br>\n50 free @ 1:00<br>\n25 free @ 0:55<br>\n25 free @ 0:50<br>\n25 free @ 0:40<br>\n25 free @ 0:30<br>\n25 free @ 0:25<br>\n25 free @ 0:20<br>\n<strong>Reverse it (bottom to top)<\/strong>\n<\/td>\n\n<td>\n150 free @ 2:15<br>\n125 free @ 2:00<br>\n125 free @ 1:50<br>\n100 free @ 1:45<br>\n125 free @ 1:45<br>\n100 free @ 1:30<br>\n100 free @ 1:25<br>\n75 free @ 1:20<br>\n75 free @ 1:10<br>\n50 choice @ 1:00<br>\n50 2nd choice @ 0:55<br>\n50 3rd choice @ 0:50<br>\n50 free @ 0:40<br>\n25 free @ 0:30<br>\n25 free @ 0:25<br>\n25 free @ 0:20<br>\n<strong>Reverse it (bottom to top)<\/strong>\n<\/td>\n<\/tr>\n<\/table>\n\n<p><strong>Time:<\/strong> ~45 min &nbsp; | &nbsp; <strong>Clock:<\/strong> 8:55<\/p>\n\n<h3>Cooldown<\/h3>\n<table>\n<tr><th>Hard<\/th><th>Harder<\/th><th>Hardest<\/th><\/tr>\n<tr>\n<td>150 choice<\/td>\n<td>200 choice<\/td>\n<td>200 choice<\/td>\n<\/tr>\n<\/table>\n\n<p><strong>Totals:<\/strong> Hard 2100 \u2022 Harder 2600 \u2022 Hardest 3200<\/p>\n\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4029.jpeg.jpg?ssl=1\"><img decoding=\"async\" width=\"1273\" height=\"973\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4029.jpeg.jpg?fit=660%2C505&amp;ssl=1\" alt=\"\" class=\"wp-image-480\" srcset=\"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4029.jpeg.jpg?w=1273&amp;ssl=1 1273w, https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4029.jpeg.jpg?resize=300%2C229&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4029.jpeg.jpg?resize=1024%2C783&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4029.jpeg.jpg?resize=768%2C587&amp;ssl=1 768w\" sizes=\"auto, (max-width: 660px) 100vw, 660px\" \/><\/a><figcaption class=\"wp-element-caption\">Screenshot<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Warmup Hard Harder Hardest 100 free100 pull100 kick 100 free100 pull100 kick100 choice 200 free100 pull100 kick100 choice Time: 10 min &nbsp; | &nbsp; Clock: 8:10 Main Set 1 Hard Harder Hardest 100 free @ 2:15 100 free @ 2:00 75 free @ 1:50 75 free @ 1:45 75 free @ 1:45 75 free @ &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/shamrockin-it-in-the-pool-march-17-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">\u201cshamROCKIN it in the pool\u201d \u2013 March 17 Workout<\/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":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-479","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\/479","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=479"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/479\/revisions"}],"predecessor-version":[{"id":481,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/479\/revisions\/481"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}