Category: Uncategorized

 

 

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.

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!

 

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!

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🏊‍♂️ 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.

 

 

Darling, we are celebrating International Drag Day in the fast lane! KC Wave Swim Team is serving pure aquatic excellence today.

Choose Your Level, Honey! 💅

• Hard: 1,900 yards of pure serving face.
• Harder: 2,300 yards because you’re an overachiever, babes.
• Hardest: 3,150 yards for the ultimate alpha-fish. Werk!

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The Full Fantasy Breakdown 🏊‍♂️✨

1. The Warmup (10 Mins)

Get those muscles loose, gorgeous. We are doing a mix of free and choice (300 to 500 yards) to get the blood pumping before the real drama starts.

2. Drill Set 1 (5 Mins)

Time to drag, literally! 4 x 50 Freestyle Fingertip Drag Drill on a 1:20 interval. Keep it high, keep it elegant, and let those fingers skim the water like a true diva.

3. Main Set 1 (23 Mins)

The main stage is yours. A gorgeous mix of high-energy choice and freestyle intervals ranging from quick 25s to a massive 150, 200, or 400 choice finisher. Sweat, honey! Totaling up to 1,450 yards of absolute perfection.

4. Main Set 2 (13 Mins)

Oh, she is cascading down the intervals! Dropping from long distances straight down to spicy 25s and 50s on tight turnarounds. And yes, sweetie, that Hardest column ends with a 50 free?? on a 0:30 rest. The library is open and the clock is ticking!

5. Cooldown (5 Mins)

Dry your tears and let it out. A smooth 100, 150, or 200 choice to gently bring you back to earth. You survived, icon!

 

 

Darling, they served us a delicious three-course menu of aquatic excellence: Hard, Harder, and Hardest. No matter your flavor, everybody is getting wet and working up a sweat!

🏊‍♀️ 1. The Warmup: Loosening the Limbs

• 10 sweet minutes to get those muscles moving.
• Serving up to 500 yards of free, choice drills, and breaststroke.

🔥 2. Main Set 1: Cardio Extravaganza

• 24 continuous minutes of sheer stamina, honey!
• Up to 1,200 yards of intervals that will absolutely leave you breathless.

⚡ 3. Main Set 2: Sprinting for the Gods

• 16 minutes to show off your speed with fast 25s and 50s.
• Up to 800 yards of pure power to sculpt that gorgeous upper body.

🧊 4. Cooldown: The Wind Down

• 7 minutes of easy choice swimming to stretch it out.

July 7th workout – The first of our two month stretch of 7pm practices at the Roeland Park Aquatic Center.

We are getting loose and limber for the warmup! Depending on how much energy you’re bringing, you’ll be serving 300, 400, or 500 meters of gorgeous hectometer free, back, and breast strides to get that heart rate pumping.

Next is the main set, and this is where the real drama happens, babe. We are hitting those repeats x4, smashing out some deca-lengths, and grinding through a massive ladder of distances that shrinks down while the pace gets faster. You’ll be swimming everything from choice strokes to pure freestyle sprints, burning up to 2,100 meters of pure adrenaline.

Time for the cooldown to breathe out the stress and let it all go. Relax your gorgeous muscles with a smooth 150 to 200-meter choice swim to finish the look. If you slay the entire “Hardest” track, you are walking away with a massive 2,800-meter total. Now go out there, make KC Wave proud, and work that lane!