Happy Beltane, mermaids and mermen! Whether you’re feeling a little Hard, Harder, or ready to be absolutely Hardest this Friday, May 1st, we’re bringing the fire to the pool.
The Breakdown
Warmup: Ease into your power—300 to 500 meters of flowing free, pull, kick, and choice.
Main Set 1 (The Pyramid): We’re climbing the ladder and sliding back down with a mix of stroke work and intervals that will get that heart rate exactly where it needs to be. Total distance: 1200–1700m.
Main Set 2: A quick, spicy middle set focusing on IMs and building speed. 350–600m of pure focus.
Cooldown: Bring your beautiful self back down to earth with a 150–200m choice swim.
The Stats
Intensity
Total Distance
Hard
2,000 meters
Harder
2,350 meters
Hardest
3,000 meters
“May you bloom as bright as the bonfire.” See you in the lanes!
Happy Lesbian Visibility Week, fam! To kick off the celebrations this April 21st, we’re honoring the “L” in LGBTQIA with a high-energy, visibility-themed swim workout. Whether you’re just dipping your toes in or you’re ready to crush some serious laps, we’ve got a lane for you.
The Workout Breakdown
This session is designed to keep your heart rate up and your queer pride high. Choose your intensity—Hard, Harder, or Hardest—and let’s get moving!
Section
Hard (2000m)
Harder (2400m)
Hardest (2900m)
Time
Warmup
300m
400m
500m
~10 min
Main Set
1500m
1750m
2150m
~43 min
Cooldown
200m
250m
250m
~7 min
Why We Swim
We’re reclaiming the pool deck to celebrate our existence, our resilience, and our joy. Remember: There’s a reason LGBTQIA starts with “L.” Let’s make that visibility count!
Grab your goggles, rock your favorite Pride gear, and let’s make a splash together. See you in the lanes! 🏳️🌈✨
Ready to make a splash? This workout is inspired by the complicated, colorful, and groundbreaking world of Alfred Kinsey—because just like human sexuality, your swim sets should never be one-dimensional. Whether you’re feeling a little “Hard,” “Harder,” or “Hardest” today (we don’t judge), here is your fabulously formatted workout for the April 14th session.
Celebrating the publication of Kinsey’s “Sexual Behavior in the Human Male”
700 Yards of mixed Free and Fly/Free transitions. Intervals ranging 0:45 to 2:20.
700 Yards including 100 (25 fly/75 free) and more fly focus.
850 Yards featuring the 100 Reverse IM and 125 Fly. Werk!
20 min
Main Set 2
350 Yards Choice/Free/Fly mix. Lots of 25s for that sprint energy.
400 Yards More yardage, more choices, more “you.”
500 Yards Heavy on the Fly and longer Free distances.
10 min
Cooldown
150 Choice
300 Choice
350 Choice
7 min
TOTALS
1700
2000
2400
57 min
✨ Pro-Tips for a Queerly Good Swim:
Main Set 1 Highlight: If you’re doing the “Hardest” track, that 100 Reverse IM is where the magic happens. Flip the script!
Lydia’s Drills: Whatever Lydia says, goes. Trust the process, honey.
Choice Sections: Use these to express yourself. If your “choice” is a dramatic mermaid glide, we support your journey.
“The world is not divided into sheep and goats. Not all things are black nor all things white… It is a fundamental of taxonomy that nature rarely deals with discrete categories.” — Alfred Kinsey (and also us, deciding which lane to swim in).
4×25 free @ 0:45
75 IM no fly @ 2:00
75 free @ 2:00
4×25 free @ 0:45
75 IM no back @ 2:30
75 free @ 2:00
75 IM no breast @ 2:30
4×25 free @ 0:45
75 free @ 2:00
75 IM no free @ 2:30
50 fly/free @ 1:30
50 back/free @ 1:30
50 breast/free @ 1:30
50 free @ 1:30
100 IM for time @ 2:30
4×25 free @ 0:45
100 IM @ 2:30
100 free @ 2:00
4×25 back @ 0:45
100 IM @ 2:30
100 free @ 2:00
4×25 breast @ 0:45
100 free @ 2:00
100 IM @ 2:30
50 fly @ 1:30
50 back @ 1:30
50 breast @ 1:30
50 free @ 1:30
100 IM for time @ 2:30
4×50 free @ 0:45
100 fly @ 2:00
150 IM no fly @ 2:30
4×50 free @ 0:45
150 IM no back @ 2:30
4×50 free @ 0:45
100 breast @ 2:00
150 IM no breast @ 2:30
4×50 free @ 0:45
150 IM no free @ 2:30
100 (25 fly/75 free) @ 1:30
100 (25 back/75 free) @ 1:30
100 (25 breast/75 free) @ 1:30
100 free @ 1:30
100 IM for time @ 2:30
