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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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🔥 Dance Around the Big Pole: A Beltane Swim Slay

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!

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🏊‍♀️ Celebrate Lesbian Visibility Week with a Splash!

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! 🏳️‍🌈✨

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🏳️‍🌈 “Turns out it’s complicated” Swim Workout

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”

SectionHard (The “I’m Just Here”)Harder (The “Curious”)Hardest (The “Full Kinsey 6”)Time
Warmup100 Back, 100 Breast, 100 Free (300 total)100 Back, 100 Breast, 100 Free, 100 Choice (400 total)100 Back, 100 Breast, 100 Free, 200 Choice (500 total)10 min
Drill SetDrills/Exercises by Lydia! (200)Drills/Exercises by Lydia! (200)Drills/Exercises by Lydia! (200)10 min
Main Set 1700 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 2350 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
Cooldown150 Choice300 Choice350 Choice7 min
TOTALS17002000240057 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).

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💦 KC Wave – Q2 2026 Schedule

Where every Tuesday is a chance to splash, sparkle, and serve queer aquatic excellence.

All practices:
🕗 8:00 PM
📍 UMKC / Swinney Recreation Center

Dues:
$20/Practice
$60/Month
$150/Quarter

    April 2026

    DateTime & Location
    April 14, 20268 PM @ UMKC/Swinney Recreation Center
    April 21, 20268 PM @ UMKC/Swinney Recreation Center
    April 28, 20268 PM @ UMKC/Swinney Recreation Center

    May 2026

    DateTime & Location
    May 5, 20268 PM @ UMKC/Swinney Recreation Center
    May 12, 20268 PM @ UMKC/Swinney Recreation Center
    May 19, 20268 PM @ UMKC/Swinney Recreation Center
    May 26, 20268 PM @ UMKC/Swinney Recreation Center

    June 2026

    DateTime & Location
    June 2, 20268 PM @ UMKC/Swinney Recreation Center
    June 9, 20268 PM @ UMKC/Swinney Recreation Center
    June 16, 20268 PM @ UMKC/Swinney Recreation Center
    June 23, 20268 PM @ UMKC/Swinney Recreation Center
    June 30, 20268 PM @ UMKC/Swinney Recreation Center

    🟪 “Seen today and every other day” Workout (March 31)

    Warmup

    HardHarderHardest
    100 free
    100 back pull
    100 back kick    		 100 free
    100 back pull
    100 back kick
    100 choice    		 200 free
    100 back pull
    100 back kick
    100 choice

    Time: 10 min   |   Clock: 8:10

    Main Set – Part A

    HardHarderHardest
    3×50 back @ 1:30
    75 free @ 1:45
    2×50 back @ 1:30
    2×75 free @ 1:45
    50 back @ 1:30
    3×75 free @ 1:45     		3×75 free @ 1:30
    100 back @ 1:45
    2×75 free @ 1:30
    2×75 back @ 1:45
    100 free @ 1:30
    3×75 back @ 1:45     		3×100 free @ 1:30
    100 back @ 1:45
    2×100 free @ 1:30
    2×100 back @ 1:45
    100 free @ 1:30
    3×100 back @ 1:45

    Main Set – Part B

    HardHarderHardest
    3×25 back @ 1:00
    50 free @ 1:15
    2×25 back @ 1:00
    2×50 free @ 1:15
    25 back @ 1:00
    3×50 free @ 1:15     		3×50 free @ 1:00
    75 back @ 1:15
    2×50 free @ 1:00
    2×75 back @ 1:15
    50 free @ 1:00
    3×50 back @ 1:15     		3×50 back @ 1:00
    75 free @ 1:15
    2×50 back @ 1:00
    2×75 free @ 1:15
    50 back @ 1:00
    3×75 free @ 1:15

    Main Set – Part C

    All Levels
    3×25 free @ 0:30
    25 back @ 0:40
    2×25 free @ 0:30
    2×25 back @ 0:40
    25 free @ 0:30
    3×25 back @ 0:40

    Time: ~45 min   |   Clock: 8:55

    Cooldown

    HardHarderHardest
    100 choice 150 choice 150 choice

    Totals: Hard 1900 • Harder 2350 • Hardest 2900

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    🟦 “That took awhile” workout (March 24)

    Warmup

    HardHarderHardest
    100 free
    100 back
    100 breast    		 100 free
    100 back
    100 breast    		 100 free
    100 back
    100 breast
    200 free

    Time: 10 min   |   Clock: 8:10

    Main Set 1

    HardHarderHardest
    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

    Time: ~40 min   |   Clock: 8:50

    Cooldown

    All Levels
    200 choice

    Totals: Hard 1800 • Harder 2100 • Hardest 3000

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