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September 6th “KC Rainbow Tour” Swim Workout

🏳️‍🌈 Lace up your caps and dive into history, darlings! This workout is serving fitness, endurance, and local LGBTQ history all in one wet and wild package. Choose your flavor—Hard, Harder, or Hardest—and let’s get moving! 🏳️‍🌈

Warmup (Clock: 8:10 AM)

Dip those toes in and get ready to stretch it out for a quick 10 minutes. We are shaking off the cobwebs and waking up the muscles with a mix of free, kick, and pull.

Hard: A breezy 300 yards.
Harder: Pushing it slightly to 400 yards.
Hardest: Serving absolute stamina right out of the gate with 500 yards.

Main Set 1 (Clock: 8:31 AM)

Honey, it’s time for the main event! This set is a gorgeous ladder of intervals ranging from quick 25-yard sprints to beefy 100/150-yard endurance strides. You’ve got 20 minutes to give us style, choice, and pure freestyle elegance.

Hard: 800 yards of pure dedication.
Harder: 900 yards of breathless beauty.
Hardest: 1050 yards of absolute overachieving excellence.

Main Set 2 (Clock: 8:55 AM)

We love a repetitive queen! This block is all about stamina, demanding that you Repeat x4 a sequence of high-energy intervals. You have 23 minutes to survive and thrive through this cardio drama.

Hard: Four rounds of 125, 25, 25, and 25 free/choice (800 yards total).
Harder: Bumping up the distance to a total of 1000 yards.
Hardest: Full-on athletic royalty status at 1400 yards.

Cooldown (Clock: 9:00 AM)

You did it, babes! Time to let the heart rate drop, catch your breath, and gracefully glide through 5 minutes of your favorite choice stroke. Relax, you earned it.

Hard: 100 yards of pure relaxation.
Harder & Hardest: 150 yards of luxurious recovery.

September 29th “Part of History Since the Beginning” Swim Workout

🌈 Honey, Grab Your Speedo: It’s Time to Splash! 🌊

Listen up, divas! Today’s September 29th swim workout is serving pure aquatic excellence with a side of historical pride, because we are officially kicking off Happy (almost) LGBTQ History Month a few days early! KC Wave Swim Club is bringing you a three-tier menu of workouts categorized by just how much drama your lungs can handle: Hard, Harder, and Hardest. Let’s break down this gorgeous, high-yardage fantasy.

🏊‍♂️ The Breakdown

Warmup (8:10 AM): We start by dipping our toes in the water with a sleek mix of free and choice yards. The ‘Hard’ lane is taking a casual 300, while the ‘Hardest’ lane is already doing the absolute most with a 500-yard opener. You have 10 minutes to look cute and get moving!
Main Set 1 (8:33 AM): Next, we are serving a non-stop intervals extravaganza! For 22 minutes straight, you’ll be cycling through lengths of freestyle and choice strokes, dropping down from 200s all the way to quick, snappy 25 seconds of work. It’s a gorgeous 800, 950, or 1,300-yard endurance moment depending on your lane. Stay tight, keep your core engaged, and do not let that clock catch you slippin’!
Main Set 2 (8:54 AM): The main event, darling! This 19-minute ladder is a total leg-burning masterpiece. We are dropping down from 100s to fiery little 25-yard sprints, catching a quick breathless gossip session during the 25-second rest, and then climbing right back up the ladder. The ‘Hardest’ lane is eating up a massive 1,050 yards here. Werk!
Cooldown (9:00 AM): Finally, the recovery we heavily deservet! Flush out that lactic acid with 100 to 200 yards of your favorite choice stroke. Just glide, breathe, and appreciate the view.

📊 The Grand Totals

By the time you pull yourself out of the pool, you will have absolutely crushed it:

Lane Track	Total Yardage Served
Hard 💅	1,850 yards
Harder 🔥	2,300 yards
Hardest 👑	3,050 yards

Now go hit the showers, get dry, and get ready to celebrate our history. Happy swimming, icons! 🏳️‍🌈✨

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

September 8th “ Still Fighting” Swim Workout

A Fabulous Homage to Leonard Matlovich

Darlings, today we are serving absolute aquatic excellence while honoring a true icon! This gorgeous, high-energy session commemorates September 8th, 1975—the historic day gay pioneer Leonard Matlovich graced the cover of Time magazine to challenge the military’s anti-LGBTQ+ ban. We are swimming proud, swimming fast, and leaving everything in the pool!

The Structural Tea (Workout Tiers)

Depending on how much drama your shoulders are prepared to handle today, you have three stunning tracks to choose from:

Hard Tier: A respectable 1,800 yards/meters for a gorgeous, light-intensity burn.

Harder Tier: A sassy 2,300 yards/meters to really get the heart pumping and the muscles toned.

Hardest Tier: A completely show-stopping 2,700 yards/meters for the absolute divas who want to utterly dominate the lane.

The Main Routine Breakdown

The Warmup (10 Mins): A silky-smooth blend of freestyle, backstroke, and breaststroke to wake up the body and get lubricated. The Hardest tier sneaks in a sneaky pull set to get those upper bodies snatched!

Main Set 1 (14 Mins): A rapid-fire, high-precision mix of 25s, 50s, and 75s on strict, quick clocks. It alternates strokes constantly to keep your heart rate guessing and your technique flawless. Finishing off with a spicy 100 IM, because variety is the spice of life!

Main Set 2 (27 Mins): The true endurance runway. We are talking grueling 50s, 75s, 100s, and 150s with choice strokes, culminating in a fierce, timed 100 or 200 IM for time. This is where we show our grit, honey!

September 1st “Welcome Back” Workout

KC Wave is back in the pool at UMKC for September 1st, and honey, we are making a splash!

Listen up, sisters, because whether you chose the Hard, Harder, or absolutely grueling Hardest lane, today’s workout was a total internal validation journey. Here is exactly how we served it, from head to beautifully pedicured toe:

🔥 The Warmup & Drills

✨ The Warmup: A little 300 to 500-yard introductory glide to get the shoulders moving and shake off the cobwebs. Total wake-up call.
✨ Drills & Tips: Ten minutes of technique courtesy of Lydia! We love a mentor who gives us the absolute best pointers to keep our form pristine.

🏊‍♂️ Main Sets (The Real Drama)

⚡ Main Set 1: A repeated sequence ranging from 700 to 1,000 yards. It was giving pure versatility with quick-switch free and back combinations on tight intervals. The heart rates were definitely giving *elevated dramatic monologue*.
⚡ Main Set 2: The real endurance test! A gorgeous descending ladder of yardage that tested our pacing and stamina. We pushed through like the resilient icons we are.

🧘‍♂️ Cooldown & Grand Totals

✨ Cooldown: A blissful 100 to 150 yards of your absolute choice to gently lower the heart rate and stretch out that stunning posture.
🏆 The Final Yardage tally:
- Hard Lane: A chic 1,850 yards.
- Harder Lane: A very respectable 2,200 yards.
- Hardest Lane: An absolute overachieving 2,700 yards. Obsessed!

Now go dry off, grab a protein shake, and let’s get ready to dominate the next session! 💖‍♂️💦

August 25th “Going the Distance” Swim Workout

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.

August 18th “Anastasius Lagrantius Rosenstengel” Swim Workout

Oh, she is drenched, honey! This aquatic extravaganza celebrates “Butch Appreciation” and serves as a tribute to Anastasius Lagrantius Rosenstengel. It gives full-on cardio excellence. The menu has three tiers of intensity, so you can choose exactly how hard you want to serve today.

🏊‍♀️ Option 1: The “Hard” Routine (2,000 Yards)

Warmup: A casual 300-yard splash (free, kick, pull) to wake up the muscles, darling.
Main Set 1: 800 yards of freestyle intervals that build up, then you have to reverse it like a Missy Elliott track.
Main Set 2: 750 yards where you get to make some “choices”—we love autonomy!
Cooldown: A 150-yard choice swim to catch your breath.

🌶️ Option 2: The “Harder” Routine (2,400 Yards)

Warmup: 400 yards because we need a little extra fluffing.
Main Set 1: 1,000 yards of building intervals and that mandatory reverse-order drama.
Main Set 2: 850 yards of heavy freestyle mixed with choice intervals.
Cooldown: 150 yards to wind down the choreography.

🔥 Option 3: The “Hardest” Routine (3,000 Yards)

Warmup: A whopping 500 yards just to get the party started.
Main Set 1: 1,300 yards of absolute endurance torture. Peak lengths hit 150 yards before climbing right back down.
Main Set 2: 1,000 yards of intense, fast-paced intervals. Absolutely no room for slacking.
Cooldown: A generous 200 yards to make sure you don’t collapse on the pool deck.

⏱️ Total Time: 58 minutes of pure, unadulterated pool-side hustling. Now go grab a towel and go look fabulous!

August 11th “Fabulous Freedom” Swim Workout

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!

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.

July 28th Workout: Happy 14th Amendment Birthday, Gorgeous!

We are celebrating equal protection under the law by serving absolute fitness poolside. Honey, pick your level of drama—Hard, Harder, or absolute Hardest—and let’s get to work!

Warmup: The Entrance

Loosen up those shoulders and get ready to strut. We are starting steady with a mix of freestyle, backstroke, and breaststroke up to 500 yards/meters to get the blood pumping and the crowd watching.

Main Set 1: The Endurance Runway

Darling, this is a marathon, not a sprint. We are serving major volume with a heavy ladder of freestyle intervals (anywhere from 950 to a massive 1,400 yards/meters). Clocking in at 23 minutes of pure cardio, you’ll wrap it up with a 100 free for time. Make it look effortless!

Main Set 2: The Double Take

We love a repeat performance! We are running through a quick, fast-paced freestyle set twice over. Keep those intervals tight (down to a 40-second sprint) and show them what fast really looks like.

Main Set 3: Choice & Intensity

Options, beloved! This 20-minute descending structure mixes freestyle with your absolute choice of stroke. We are dropping the distance while keeping the energy sky-high, finishing on a spicy 25 free sprint.

Cooldown: The Wind Down

Time to lower the heart rate but keep the glamour. Glide through 100 to 200 yards/meters of easy choice swimming to flush out that lactic acid.

Total Yards: Up to 3,250 of pure excellence. Class dismissed, now go get changed!