{"id":485,"date":"2026-03-31T16:11:30","date_gmt":"2026-03-31T21:11:30","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=485"},"modified":"2026-04-12T16:13:49","modified_gmt":"2026-04-12T21:13:49","slug":"%f0%9f%9f%aa-seen-today-and-every-other-day-workout-march-31","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/%f0%9f%9f%aa-seen-today-and-every-other-day-workout-march-31\/","title":{"rendered":"\ud83d\udfea \u201cSeen today and every other day\u201d Workout (March 31)"},"content":{"rendered":"\n

Warmup<\/h3>\n\n\n
Hard<\/th>Harder<\/th>Hardest<\/th><\/tr>\n
100 free
100 back pull
100 back kick<\/td>\n		100 free
100 back pull
100 back kick
100 choice<\/td>\n		200 free
100 back pull
100 back kick
100 choice<\/td>\n<\/tr>\n<\/table>\n

Time:<\/strong> 10 min   |   Clock:<\/strong> 8:10<\/p>\n\n

Main Set \u2013 Part A<\/h3>\n\n\n
Hard<\/th>Harder<\/th>Hardest<\/th><\/tr>\n
\n3\u00d750 back @ 1:30
\n75 free @ 1:45
\n2\u00d750 back @ 1:30
\n2\u00d775 free @ 1:45
\n50 back @ 1:30
\n3\u00d775 free @ 1:45\n<\/td>\n\n		\n3\u00d775 free @ 1:30
\n100 back @ 1:45
\n2\u00d775 free @ 1:30
\n2\u00d775 back @ 1:45
\n100 free @ 1:30
\n3\u00d775 back @ 1:45\n<\/td>\n\n		\n3\u00d7100 free @ 1:30
\n100 back @ 1:45
\n2\u00d7100 free @ 1:30
\n2\u00d7100 back @ 1:45
\n100 free @ 1:30
\n3\u00d7100 back @ 1:45\n<\/td>\n<\/tr>\n<\/table>\n\n

Main Set \u2013 Part B<\/h3>\n\n\n
Hard<\/th>Harder<\/th>Hardest<\/th><\/tr>\n
\n3\u00d725 back @ 1:00
\n50 free @ 1:15
\n2\u00d725 back @ 1:00
\n2\u00d750 free @ 1:15
\n25 back @ 1:00
\n3\u00d750 free @ 1:15\n<\/td>\n\n		\n3\u00d750 free @ 1:00
\n75 back @ 1:15
\n2\u00d750 free @ 1:00
\n2\u00d775 back @ 1:15
\n50 free @ 1:00
\n3\u00d750 back @ 1:15\n<\/td>\n\n		\n3\u00d750 back @ 1:00
\n75 free @ 1:15
\n2\u00d750 back @ 1:00
\n2\u00d775 free @ 1:15
\n50 back @ 1:00
\n3\u00d775 free @ 1:15\n<\/td>\n<\/tr>\n<\/table>\n\n

Main Set \u2013 Part C<\/h3>\n\n\n
All Levels<\/th><\/tr>\n
\n3\u00d725 free @ 0:30
\n25 back @ 0:40
\n2\u00d725 free @ 0:30
\n2\u00d725 back @ 0:40
\n25 free @ 0:30
\n3\u00d725 back @ 0:40\n<\/td>\n<\/tr>\n<\/table>\n\n

Time:<\/strong> ~45 min   |   Clock:<\/strong> 8:55<\/p>\n\n

Cooldown<\/h3>\n\n\n
Hard<\/th>Harder<\/th>Hardest<\/th><\/tr>\n
100 choice<\/td>\n150 choice<\/td>\n150 choice<\/td>\n<\/tr>\n<\/table>\n\n

Totals:<\/strong> Hard 1900 \u2022 Harder 2350 \u2022 Hardest 2900<\/p>\n\n\n\n\n

\"\"<\/a>
Screenshot<\/figcaption><\/figure>\n\n\n\n
\"\"<\/a><\/figure>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Warmup Hard Harder Hardest 100 free100 back pull100 back kick 100 free100 back pull100 back kick100 choice 200 free100 back pull100 back kick100 choice Time: 10 min   |   Clock: 8:10 Main Set \u2013 Part A Hard Harder Hardest 3\u00d750 back @ 1:30 75 free @ 1:45 2\u00d750 back @ 1:30 2\u00d775 free @ … Continue reading \ud83d\udfea \u201cSeen today and every other day\u201d Workout (March 31)<\/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-485","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\/485","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=485"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/485\/revisions"}],"predecessor-version":[{"id":488,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/485\/revisions\/488"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}