{"id":482,"date":"2026-03-24T16:05:00","date_gmt":"2026-03-24T21:05:00","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=482"},"modified":"2026-04-12T16:08:52","modified_gmt":"2026-04-12T21:08:52","slug":"%f0%9f%9f%a6-that-took-awhile-workout-march-24","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/%f0%9f%9f%a6-that-took-awhile-workout-march-24\/","title":{"rendered":"\ud83d\udfe6 \u201cThat took awhile\u201d workout (March 24)"},"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 back<br>100 breast<\/td>\n<td>100 free<br>100 back<br>100 breast<\/td>\n<td>100 free<br>100 back<br>100 breast<br>200 free<\/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>\n4\u00d725 free @ 0:45<br>\n75 IM no fly @ 2:00<br>\n75 free @ 2:00<br>\n4\u00d725 free @ 0:45<br>\n75 IM no back @ 2:30<br>\n75 free @ 2:00<br>\n75 IM no breast @ 2:30<br>\n4\u00d725 free @ 0:45<br>\n75 free @ 2:00<br>\n75 IM no free @ 2:30<br>\n<br>\n50 fly\/free @ 1:30<br>\n50 back\/free @ 1:30<br>\n50 breast\/free @ 1:30<br>\n50 free @ 1:30<br>\n100 IM for time @ 2:30\n<\/td>\n\n<td>\n4\u00d725 free @ 0:45<br>\n100 IM @ 2:30<br>\n100 free @ 2:00<br>\n4\u00d725 back @ 0:45<br>\n100 IM @ 2:30<br>\n100 free @ 2:00<br>\n4\u00d725 breast @ 0:45<br>\n100 free @ 2:00<br>\n100 IM @ 2:30<br>\n<br>\n50 fly @ 1:30<br>\n50 back @ 1:30<br>\n50 breast @ 1:30<br>\n50 free @ 1:30<br>\n100 IM for time @ 2:30\n<\/td>\n\n<td>\n4\u00d750 free @ 0:45<br>\n100 fly @ 2:00<br>\n150 IM no fly @ 2:30<br>\n4\u00d750 free @ 0:45<br>\n150 IM no back @ 2:30<br>\n4\u00d750 free @ 0:45<br>\n100 breast @ 2:00<br>\n150 IM no breast @ 2:30<br>\n4\u00d750 free @ 0:45<br>\n150 IM no free @ 2:30<br>\n<br>\n100 (25 fly\/75 free) @ 1:30<br>\n100 (25 back\/75 free) @ 1:30<br>\n100 (25 breast\/75 free) @ 1:30<br>\n100 free @ 1:30<br>\n100 IM for time @ 2:30\n<\/td>\n<\/tr>\n<\/table>\n\n<p><strong>Time:<\/strong> ~40 min &nbsp; | &nbsp; <strong>Clock:<\/strong> 8:50<\/p>\n\n<h3>Cooldown<\/h3>\n<table>\n<tr><th>All Levels<\/th><\/tr>\n<tr><td>200 choice<\/td><\/tr>\n<\/table>\n\n<p><strong>Totals:<\/strong> Hard 1800 \u2022 Harder 2100 \u2022 Hardest 3000<\/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_4039.jpeg.jpg?ssl=1\"><img decoding=\"async\" width=\"1320\" height=\"982\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4039.jpeg.jpg?fit=660%2C491&amp;ssl=1\" alt=\"\" class=\"wp-image-483\" srcset=\"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4039.jpeg.jpg?w=1320&amp;ssl=1 1320w, https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4039.jpeg.jpg?resize=300%2C223&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4039.jpeg.jpg?resize=1024%2C762&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_4039.jpeg.jpg?resize=768%2C571&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 back100 breast 100 free100 back100 breast 100 free100 back100 breast200 free Time: 10 min &nbsp; | &nbsp; Clock: 8:10 Main Set 1 Hard Harder Hardest 4\u00d725 free @ 0:45 75 IM no fly @ 2:00 75 free @ 2:00 4\u00d725 free @ 0:45 75 IM no back @ 2:30 &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/%f0%9f%9f%a6-that-took-awhile-workout-march-24\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">\ud83d\udfe6 \u201cThat took awhile\u201d workout (March 24)<\/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-482","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\/482","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=482"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/482\/revisions"}],"predecessor-version":[{"id":484,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/482\/revisions\/484"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=482"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}