Author: Social Owner

KC Wave Pride Workout





June 2nd Swim Workout — Happy Pride Month!! 🏳️‍🌈✨

Warmup 10 min | Clock 8:10

Let’s loosen up those shoulders and get ready to shine, darlings!

Hard

  • 100 Free
  • 100 Back
  • 100 Breast
  • Total: 300

Harder

  • 100 Free
  • 100 Back
  • 100 Breast
  • Total: 400

Hardest

  • 100 Free
  • 100 Back
  • 100 Breast
  • 200 Free
  • Total: 500

Main Set 1: The Freestyle Runway 17 min | Clock 8:29

Work that lane! Keep your intervals tight and your technique fierce.

Hard

  • 11 Freestyle repeats (intervals 0:50 to 2:20)
  • Total: 650

Harder

  • 13 Freestyle repeats (intervals 0:25 to 2:20)
  • Total: 800

Hardest

  • 13 Freestyle repeats (intervals 0:25 to 2:20)
  • Total: 1050

Main Set 2: Choice & Pyramid Realness 18 min | Clock 8:48

Time to show your true colors! Mix it up with your favorite choice strokes and climb that pyramid.

Hard

  • 11 Mix repeats + 0:30 Rest
  • Total: 650

Harder

  • 11 Mix repeats + 0:30 Rest
  • Total: 750

Hardest

  • 11 Mix repeats + 0:30 Rest
  • Total: 900

Cooldown 7 min | Clock 8:55

Flawless finish! Flush out that lactic acid and celebrate your greatness.

Hard

  • 200 Choice

Harder

  • 250 Choice

Hardest

  • 250 Choice

🌈 Grand Totals: Hard: 1800 yards | Harder: 2200 yards | Hardest: 2700 yards 🌈


Living Authentically and Proudly

Happy Agender Pride Day! (May 19th)

Break the binary, hit the pool, and crush this high-energy swim menu tailored to your vibe: Hard, Harder, or Hardest!

💚 The “Hard” Track (1,800 Total)

Perfect for keeping it smooth, steady, and unapologetically fierce.

  • Warmup (300): 100 free, 100 kick, 100 free to get those muscles loose and ready.
  • Main Set 1 (750): High-interval pacing with 75s, 50s, and snappy 25s free.
  • Main Set 2 (600): Choice strokes mixed with free, finishing with a 50 free sprint for time!
  • Cooldown (150): Easy 150 choice to let your heart rate float back down.

🤍 The “Harder” Track (2,250 Total)

Serving pure endurance and power. Turn up the heat in the lane!

  • Warmup (400): 100 free, 100 kick, 100 free, and a 100 pull to fire up the upper body.
  • Main Set 1 (900): Tight intervals including 4×50 choice and rapid-fire 25s on a sharp 0:25 send-off.
  • Main Set 2 (750): Heavy 100 free and 75 free building blocks, ending with a max-effort 50 free sprint.
  • Cooldown (200): 200 choice recovery to wash out the lactic acid.

🖤 The “Hardest” Track (2,800 Total)

An absolute powerhouse menu for the ultimate aquatic warrior. No limits, just pure excellence.

  • Warmup (500): Big entry with a 200 free, 100 kick, 100 free, and 100 pull.
  • Main Set 1 (1,200): A massive tier of 100s, 75s, 50s, and 25s on strict, unforgiving intervals.
  • Main Set 2 (900): Distance-shifting 125 choice and 75 free intervals, capped off with an explosive 50 free sprint.
  • Cooldown (200): 200 choice easy breathing to finish proud.

⏱️ Timeline: Warmup (10 min) • Set 1 (21 min) • Set 2 (17 min) • Cooldown (5 min). Total pool time: ~53 minutes.

Own your lane, respect your pace, and celebrate who you are!

✈️ Playing with the Boys! 🏐

Celebrating 40 years of Top Gun’s iconic energy

Grab your aviators and high-fives, sailors! We’re hitting the pool for a workout that’s faster than a Maverick fly-by. Choose your level of “stunt pilot” intensity:

Hard (2000)Harder (2400)Hardest (2900)

🔥 The Warmup: Pre-Flight Check

Get those muscles glistening with 300 to 500 meters of mixed strokes. We’re building that base before we take it into the danger zone.

🔥 Main Set 1: The Volleyball Beach Medley

  • The Long Game: A mix of 100s and 150s focusing on backstroke and freestyle. Keep that form impeccable, darling.
  • The Sprints: Seven rounds of 25s to 75s on tight intervals. Whether it’s breaststroke or “under water” (Hardest tier only!), show them who’s the Ace.

🔥 Main Set 2: The Afterburners

Twelve intervals of descending distances (75s down to 25s). We’re working those back and free transitions to keep the endurance high and the ego in check.

🔥 Cooldown: Sunset Glide

Finish with a 150 to 200 “choice” swim. Shake it off, enjoy the water, and prepare for your cinematic exit from the pool deck.

Total Yards: 2,000 to 2,900 — You’re definitely the best of the best! 🎖️✨

💦 Cinco de Mayo: The “Five Sets of 5” Tea 💦

Serving breaststroke realness and cardio excellence. 💅✨

The Vibe Check

Honey, we aren’t just splashing around—we are training! This workout is giving layers. We’ve got three distinct levels of intensity depending on how much energy you’re trying to serve today: Difícil (the “Easy” 1750), Más Difícil (the “Elevated” 2000), and El Más Difícil (the “Total Icon” 2550).

The Menu (The Sets)

The core of this workout is built on five delicious sets designed to keep your heart racing and your breaststroke snatched.

  • Warm-up: 10 minutes to wake up the body. A mix of free and breaststroke to get that circulation flowing.
  • Drills by Lydia: 10 minutes of technical refinement. Focus, darling, it’s about precision!
  • The Main Sets (1-5): This is where the magic happens. We’re oscillating between sprint-heavy freestyle and technical breaststroke reps.
    • Set 1 & 2: Building that consistent rhythm.
    • Set 3: The “Mixologist” set—varying distances to keep your brain as busy as your legs.
    • Set 4 & 5: The Final Push. Fast 25s and 50s on tight intervals. No time for a gossip break here!
  • Cool-down: 5 minutes of “Choice” to gently bring your heart rate back down to earth before the post-swim shower.

Final Stats

Level Total Distance
Dificil 1,750
Más Dificil 2,000
El Más Dificil 2,550
Don’t confuse it with Dieciséis de Septiembre—keep your eyes on the pace clock and your head in the game! Stay hydrated, stay fabulous. 💋
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