September 22nd “Bi+ Visibility Day” Swim Workout

🏊‍♂️ Happy (Almost) Bi+ Visibility Day, Icons! 💖💜💙

Listen up, swimmers! Before we dive into the details, tomorrow is September 23rd, which means it is the 27th annual Bi+ Visibility Day! We love representation, so let’s bring that exact energy into the pool today. Here is the absolute tea on today’s workout menu, broken down by how much of a warrior you feel like being.

✨ Choose Your Destiny: The Tiers ✨

Workout Segment	🔥 Hard Tier (1,800 Total)	💅 Harder Tier (2,150 Total)	👑 Hardest Tier (2,300 Total)	⏰ Time & Clock
Warmup Get those muscles loose, honey!	100 free 100 choice 3x 50s choice Total: 350	100 free 100 IM 4x 50s choice Total: 400	100 free 100 IM 4x 50s choice Total: 400	10 min Start: 8:10
Drill Set Technique is everything, darling.	8x 25 flutter kick (f/s/s/b) 4x 25 minimal breaths Total: 300	8x 25 flutter kick (f/s/s/b) 4x 25 minimal breaths Total: 300	8x 25 flutter kick (f/s/s/b) 4x 25 minimal breaths Total: 300	15 min Start: 8:25
Main Set Where the real drama happens.	2x through a spicy interval mix: 25 free, 25 fast free, 50 free kick/swim, 25 free, 25 fast back, and 50 back kick/swim. Followed by the endurance runway: breathing patterns (3/5/7), 3 underwaters per wall on the 150s, and a 100 back to catch your breath. Total: 950	2x through the upgraded mix: 50 free, 25 fast free, 50 free kick/swim, 50 free, 25 fast back, and 50 back kick/swim. Followed by the extra endurance block: 100 free breathing 3/5/7, 200 free with 4 underwaters per wall, and a 100 flutter kick challenge. Total: 1,200	2x through the ultimate main stage: 50 free, 25 fast free, 75 free kick/swim, 50 free, 25 fast back, and 75 back kick/swim. Followed by the absolute boss endurance block: 100 free breathing 3/5/7/9 (the lung capacity!), 250 free with 5 underwaters per wall, and a 100 flutter kick. Total: 1,400	30 min Start: 8:55
Cool Down Relax and breathe out the stress.	200 free Total: 200	250 free Total: 250	300 free Total: 300	5 min Start: 9:00