Darlings, today we are honoring absolute royalty! This gorgeous, high-energy pool session commemorates August 12th, 2009—the historic day our iconic trailblazer Harvey Milk was posthumously awarded the Presidential Medal of Freedom by Barack Obama. Talk about making a splash! 🏳️🌈💅
🏊♂️ Choose Your Flavor: Hard, Harder, or Hardest
The workout is beautifully structured into three tiers of intensity depending on how hard you want to work those muscles today, sweetie:
- Hard: A breezy, gorgeous 1,900 yards/meters total. Perfect for keeping it cute.
- Harder: Stepping it up to a solid 2,500 yards/meters total. For when you want that extra pump!
- Hardest: An absolute beast of a session at 3,000 yards/meters total. Full-on athlete mode, honey!
⏱️ The Main Acts (Set Breakdown)
Grab your cap and goggles, because this timeline is tight, organized, and ready to make you sweat:
- Warmup (10 Mins): A glamorous mix of freestyle, breaststroke kick, and backstroke to open up those shoulders and get you feeling loose. Clock starts at 7:11!
- Main Set 1 (26 Mins): A fabulous, rhythmic block of choice strokes, freestyle pacing, and snappy sprints. We are building the endurance, babe! Clock leaves you at 7:37.
- Main Set 2 (16 Mins): Short, sharp, and spicy! This ladder features plenty of quick choice sprints and fast freestyle intervals to really torch those calories. Wrap it up by 8:54.
- Cooldown (6 Mins): A gentle 150 to 200 choice swim to bring the heart rate down nicely. You did it, gorgeous!