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!