August 4th “Making History One Day at a Time” Swim Workout

Happy Transgender History Month, Icons! 🏳️‍⚧️✨

The KC Wave Swim Team is serving a “Making History One Day at a Time” pool party for August 4th. Grab your speedos, babes, because we have three fierce tracks to choose from: Hard, Harder, or absolute Hardest. Let’s break down this splashy itinerary!

🏊‍♂️ The Lineup

Warmup (10 mins | Clock: 7:11): Getting our gorgeous bodies moving with a mix of freestyle, choice pulls, and some breaststroke kicking. Totaling 300, 400, or 500 yards of pure, fluid energy.
Drills (10 mins | Clock: 7:21): A solid 200 yards of drills and tips curated by the fabulous Lydia! We love a well-educated swimmer.
Main Set 1 (32 mins | Clock: 7:53): The main event, honey! A gorgeous descending ladder of freestyle distances starting from up to 150 free down to rapid-fire 25s on strict, descending clock intervals. It’s giving endurance, it’s giving speed, it’s giving cardiac realness (1200, 1300, or 1550 yards total).
Cooldown (7 mins | Clock: 8:00): Wrapping it up with a relaxing 100, 200, or 250 choice yards to let those muscles wind down gracefully.

📊 Grand Totals

Depending on how much drama you want to bring to the lane today, here are your final yardages:

Hard Track: A casual, stunning 1,800 yards.
Harder Track: A fierce, overachieving 2,100 yards.
Hardest Track: A legendary, boundary-pushing 2,500 yards.