Oh honey, we are throwing it all the way back to August 25th, 1875, when Matthew Webb became the original ultimate daddy by completing the first-ever swim across the English Channel. He served 39 miles over 22 hours—talk about endurance! We are celebrating this historic splash with a workout that gives you three options depending on your mood: Hard (1,800 yards/meters), Harder (2,000 yards/meters), or Hardest (2,700 yards/meters for the absolute overachievers).
✨ The Warmup (Getting Limber) ✨
We are starting off easy to get those shoulders loose and ready to work. Depending on how brave you feel, you’re doing a mix of freestyle and breaststroke (plus a little backstroke if you’re feeling fancy) ranging from 300 to 500 yards. This little teaser takes about 10 minutes, wrapping up right around 7:10.
🔥 Main Set 1: The Build-Up 🔥
Now we are turning up the heat! We kick things off with a 50 breaststroke where you need to count your strokes—mindfulness, sweetie! Then we dive into a juicy mix of longer freestyle intervals and snappy breaststroke sprints.
- Hard: 600 yards of pure determination.
- Harder: 650 yards to keep it interesting.
- Hardest: A massive 950 yards because you love the drama.
This block takes 18 minutes, and by 7:29, the glow-up is officially real.
💦 Main Set 2: The Main Event 💦
This is where we channeling our inner channel-swimmer, darling. It’s a relentless, rapid-fire parade of 25s, 50s, 75s, and 100s. You’ll be switching back and forth between freestyle and breaststroke on tight intervals. It’s a gorgeous 650 yards for the first two tiers, or a punishing 850 yards for the ‘Hardest’ lane. Clocking in at 17 minutes, you’ll be gasping for air by 7:47.
🧜♂️ Fun Set: Under the Sea 🧜♂️
Time for a little underwater magic! Everyone is doing 4 x 25 underwater on a 1:30 interval. It’s giving mermaid, it’s giving high-stakes aquatic choreography. 100 yards total, 6 minutes of pure focus, wrapping up at 7:53.
💋 Cooldown & Totals 💋
Time to lower the heart rate and look pretty. Finish off with a choice swim to stretch it out: 150, 200, or 300 yards. In just 7 minutes, by 8:00 on the dot, you are done, dusted, and ready for brunch.