Celebrate the longest day of the year with this vibrant KC Wave Swim Team pool session! Choose your own lane adventure: Hard (1,800 total), Harder (2,100 total), or Hardest (2,800 total).
1. Warmup (10 Mins)
Shake out the tension and find your flow. Focus on building a smooth, inclusive rhythm.
- Hard (300): 100 Free, 100 Back, 100 Breast
- Harder (400): 100 Free, 100 Back, 100 Breast, 100 Free
- Hardest (500): 100 Free, 100 Back, 100 Breast, 200 Free
2. Main Set 1 (35 Mins)
The centerpiece of our practice! A dynamic mix of intervals challenging your backstroke and breaststroke endurance. Push your limits with pride.
- Hard (1,150): Combines 50s, 75s, and 25s featuring mixed strokes, choice combos, and quick interval drop-downs down to 0:50.
- Harder (1,300): Ups the ante with full 100-yard stroke pieces interspersed with quick 50s and 25s on strict interval pacing.
- Hardest (1,800): Pure endurance power. Heavy on 75s, 125s, and 100s to test your mental and physical grit.
3. Main Set 2 (5 Mins)
Short, snappy, and full of personal expression. Choose the strokes that make you feel most powerful.
- Hard (200): 4 x 50 on 1:15 (Choice of Back/Breast/Free)
- Harder (200): 4 x 50 on 1:15 (Choice of Back/Breast)
- Hardest (300): 4 x 75 on 1:15 (Choice of Back/Breast)
4. Cooldown (4 Mins)
Flush out the lactic acid, stretch out your long lines, and celebrate what your amazing body just accomplished with your community.
- Hard: 150 Choice
- Harder / Hardest: 200 Choice
“Keep shining bright, inside and out of the water!” 🏳️🌈🏊♂️✨