Welcome To The KC Wave!

July 14th Swim Workout: Celebrating International Non-Binary People’s Day!

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.

We love the metric system!

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!

KC Wave Third Quarter 2026 Schedule

Hey team! We have officially locked in our swim schedule for the next three months (July through September 2026). Please take note of the dates, times, and locations below, as we will be transitioning to a new pool and a slightly later time slot starting in September.

Date	Time	Location
7/7/2026	7:00 PM – 8:00 PM	Roeland Park Aquatic Center
7/14/2026	7:00 PM – 8:00 PM	Roeland Park Aquatic Center
7/21/2026	7:00 PM – 8:00 PM	Roeland Park Aquatic Center
7/28/2026	7:00 PM – 8:00 PM	Roeland Park Aquatic Center
8/4/2026	7:00 PM – 8:00 PM	Roeland Park Aquatic Center
8/11/2026	7:00 PM – 8:00 PM	Roeland Park Aquatic Center
8/18/2026	7:00 PM – 8:00 PM	Roeland Park Aquatic Center
8/25/2026	7:00 PM – 8:00 PM	Roeland Park Aquatic Center
9/1/2026	8:00 PM – 9:00 PM	Swinney Athletic Center
9/8/2026	8:00 PM – 9:00 PM	Swinney Athletic Center
9/15/2026	8:00 PM – 9:00 PM	Swinney Athletic Center
9/22/2026	8:00 PM – 9:00 PM	Swinney Athletic Center
9/29/2026	8:00 PM – 9:00 PM	Swinney Athletic Center

Important Note: Please double-check your travel times for September, as both the location changes to Swinney Athletic Center and the practice times push back by one hour. See you at the pool!

🎆🎇 Baby You’re a Flyer Workout 🎇🎆

✨ Pride & History Notes

Stonewall Riots: Remembering the historic community demonstrations against a police raid at the Stonewall Inn (Greenwich Village, NYC) that began on June 28, 1969.
250th Independence Day: Looking ahead to July 4th, celebrating 250 years since the adoption of the Declaration of Independence.

🦋 Swim Tips: Slay Your Butterfly

Keep your breath clean by raising up just enough to clear the surface.
Drive your movement forward and keep your hips from sinking.
Drop your chest with your head in a neutral position.
Recover your arms forward smoothly at shoulder width.

💪 Choose Your Track

1. Hard Track (1,100 Total Yards)

Warmup (300 yds / 10 min): 50 Free Drill, 100 Free, 50 Choice Drill, 100 Choice.
250th Kick Set (150 yds / 3 min): Kick for 2:50. Keep a rhythm of 10 seconds easy, 10 seconds fast, and 10 seconds medium.
Main Set #1 (300 yds / 10 min): 6 × 50 on a 1:40 interval. Build your speed to a strong sprint within each repeat. (Mix in some fly!)
Main Set #2 (200 yds / 10 min): 10 × 25 on a 1:00 interval. Lock in your target sprint pace. (Mix in some fly!)
Make a Splash Relay Race (50 yds / 4 min): Fun team relay with a Splash Entry and Butterfly Welcome. Everyone swims at least 50 yards.
Cooldown (100 yds / 5 min): 100 Choice Swim to stretch out.

2. Harder Track (1,550 Total Yards)

Warmup (400 yds / 10 min): 100 Free Drill, 100 Free, 100 Choice Drill, 100 Choice.
250th Kick Set (200 yds / 3 min): Kick for 2:50. Alternating intervals of 10 seconds easy, 10 seconds fast, and 10 seconds medium.
Main Set #1 (450 yds / 10 min): 6 × 75 on a 1:40 interval. Build to a full sprint within each repeat. (Mix in some fly!)
Main Set #2 (300 yds / 10 min): 15 × 25 on a :30 interval. Follow a pattern of doing 3, then skipping 1 from the hardest track. Make your very last repeat a 50!
Make a Splash Relay Race (50 yds / 4 min): Team relay featuring a Splash Entry and Butterfly Welcome. Minimum 50 yards per person.
Cooldown (150 yds / 5 min): 150 Choice Swim to flush out the muscles.

3. Hardest Track (2,000 Total Yards)

Warmup (500 yds / 10 min): 100 Free Drill, 100 Free, 100 Choice Drill, 100 Choice, 100 IM.
250th Kick Set (250 yds / 3 min): Kick for 2:50. Rotate straight through 10 seconds easy, 10 seconds fast, and 10 seconds medium.
Main Set #1 (600 yds / 10 min): 6 × 100 on a 1:40 interval. Build your pace to a full sprint within each repeat. (Mix in some fly!)
Main Set #2 (400 yds / 10 min): 20 × 25 on a sharp :30 interval to hold your peak sprint target. (Mix in some fly!)
Make a Splash Relay Race (50 yds / 4 min): Team relay with a Splash Entry and Butterfly Welcome. Minimum 50 yards per person.
Cooldown (200 yds / 5 min): 200 Choice Swim for complete recovery.

🌈 Sunshine Abounds! Happy Summer Solstice Workout ☀️

Celebrate the longest day of the year with this vibrant KC Wave Swim Team pool session! Choose your own lane adventure: Hard (1,800 total), Harder (2,100 total), or Hardest (2,800 total).

1. Warmup (10 Mins)

Shake out the tension and find your flow. Focus on building a smooth, inclusive rhythm.

Hard (300): 100 Free, 100 Back, 100 Breast
Harder (400): 100 Free, 100 Back, 100 Breast, 100 Free
Hardest (500): 100 Free, 100 Back, 100 Breast, 200 Free

2. Main Set 1 (35 Mins)

The centerpiece of our practice! A dynamic mix of intervals challenging your backstroke and breaststroke endurance. Push your limits with pride.

Hard (1,150): Combines 50s, 75s, and 25s featuring mixed strokes, choice combos, and quick interval drop-downs down to 0:50.
Harder (1,300): Ups the ante with full 100-yard stroke pieces interspersed with quick 50s and 25s on strict interval pacing.
Hardest (1,800): Pure endurance power. Heavy on 75s, 125s, and 100s to test your mental and physical grit.

3. Main Set 2 (5 Mins)

Short, snappy, and full of personal expression. Choose the strokes that make you feel most powerful.

Hard (200): 4 x 50 on 1:15 (Choice of Back/Breast/Free)
Harder (200): 4 x 50 on 1:15 (Choice of Back/Breast)
Hardest (300): 4 x 75 on 1:15 (Choice of Back/Breast)

4. Cooldown (4 Mins)

Flush out the lactic acid, stretch out your long lines, and celebrate what your amazing body just accomplished with your community.

Hard: 150 Choice
Harder / Hardest: 200 Choice

“Keep shining bright, inside and out of the water!” 🏳️‍🌈🏊‍♂️✨

We Go to Great Lengths

Celebrating the historic June 15, 2020, Supreme Court 6-3 ruling in Bostock v. Clayton County!

“Gerald Bostock was fired from his county job after promoting volunteering for his gay softball league. Today, we honor that fight by leaving it all in the pool!”

Choose Your Fierceness Level

Pick the track that matches your energy today, darling:

Hard: 2,100 total yards/meters of pure pride.
Harder: 2,400 total yards/meters to push the envelope.
Hardest: 3,100 total yards/meters for the ultimate trailblazers.

1. Warmup (10 Mins)

Get loose, look fabulous, and choose your favorite strokes:

Hard (300): 100 choice, 100 different choice, 100 choice drill.
Harder (400): Add a 100 free to the mix.
Hardest (500): Swap that final 100 for a 200 free.

2. Main Set 1: The Pyramid of Progress (34 Mins)

A gorgeous up-and-down pyramid set that tests your endurance and commitment to the cause.

The Climb: Start short and snappy with 25s and 50s, building up the distance and intervals.
The Peak: Hit the apex at 150 yards/meters (or 125 for Hard/Harder).
The Coming Down: Bring it back home by stepping down the distances on the exact same tight intervals.

3. Main Set 2: Choice & Variety (5 Mins)

Celebrate your individuality with customized speed work:

Hard: 4 x 50 free on a swift 1:15 interval.
Harder: 4 x 50, but variety is key—1 choice, 1 different choice, 1 THIRD choice, 1 free.
Hardest: 4 x 75 free on a spicy 1:15 interval.

4. Cooldown (5 Mins)

Relax those hardworking muscles and reflect on how far we’ve come:

Hard/Harder: 150 choice.
Hardest: 200 choice.

🏳️‍🌈 June 9th Pride Swim Workout

“But you signed Don’t Ask, Don’t Tell…” Workout
Celebrating June 11th, 1999, when President Bill Clinton issued the first presidential proclamation establishing June as “Gay and Lesbian Pride Month.” Live your truth, honor our history, and dive into your chosen lane!

🏊‍♂️ Workout Structure

This inclusive workout is divided into four structural phases, designed to let everyone shine at their own pace:

Warmup: Get loose and aligned (10 minutes).
Main Set 1: Build endurance and finding your rhythm (23 minutes).
Main Set 2: Pushing your limits and staying strong (15 minutes).
Cooldown: Center your mind and relax your muscles (5 minutes).

🏳️‍⚧️ Choose Your Journey

Pick the path that honors your body and energy levels today. Every lane is a celebration!

💛 Hard Track

Warmup: 300 yards/meters
Main Set 1: 700 yards/meters
Main Set 2: 500 yards/meters
Cooldown: 200 yards/meters
Total Distance: 1,700 yards/meters

🧡 Harder Track

Warmup: 400 yards/meters
Main Set 1: 900 yards/meters
Main Set 2: 600 yards/meters
Cooldown: 200 yards/meters
Total Distance: 2,100 yards/meters

💖 Hardest Track

Warmup: 500 yards/meters
Main Set 1: 1,200 yards/meters
Main Set 2: 850 yards/meters
Cooldown: 250 yards/meters
Total Distance: 2,800 yards/meters

KC Wave Pride Workout

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.

✈️ 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! 🎖️✨