{"id":501,"date":"2026-04-28T21:43:29","date_gmt":"2026-04-29T02:43:29","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=501"},"modified":"2026-04-28T21:43:30","modified_gmt":"2026-04-29T02:43:30","slug":"%f0%9f%94%a5-dance-around-the-big-pole-a-beltane-swim-slay","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/%f0%9f%94%a5-dance-around-the-big-pole-a-beltane-swim-slay\/","title":{"rendered":"\ud83d\udd25 Dance Around the Big Pole: A Beltane Swim Slay"},"content":{"rendered":"\n\n<div style=\"font-family: sans-serif; line-height: 1.6; color: #333;\">\n    \n    <p>Happy Beltane, mermaids and mermen! Whether you&#8217;re feeling a little <em>Hard<\/em>, <em>Harder<\/em>, or ready to be absolutely <em>Hardest<\/em> this Friday, May 1st, we\u2019re bringing the fire to the pool.<\/p>\n\n    <h3 style=\"color: #6f42c1;\">The Breakdown<\/h3>\n    <ul>\n        <li><strong>Warmup:<\/strong> Ease into your power\u2014300 to 500 meters of flowing free, pull, kick, and choice.<\/li>\n        <li><strong>Main Set 1 (The Pyramid):<\/strong> We\u2019re 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\u20131700m.<\/li>\n        <li><strong>Main Set 2:<\/strong> A quick, spicy middle set focusing on IMs and building speed. 350\u2013600m of pure focus.<\/li>\n        <li><strong>Cooldown:<\/strong> Bring your beautiful self back down to earth with a 150\u2013200m choice swim.<\/li>\n    <\/ul>\n\n    <h3 style=\"color: #fd7e14;\">The Stats<\/h3>\n    <table style=\"width: 100%; border-collapse: collapse; margin-top: 10px;\">\n        <thead>\n            <tr style=\"background-color: #f8f9fa;\">\n                <th style=\"padding: 8px; border: 1px solid #dee2e6;\">Intensity<\/th>\n                <th style=\"padding: 8px; border: 1px solid #dee2e6;\">Total Distance<\/th>\n            <\/tr>\n        <\/thead>\n        <tbody>\n            <tr>\n                <td style=\"padding: 8px; border: 1px solid #dee2e6;\"><strong>Hard<\/strong><\/td>\n                <td style=\"padding: 8px; border: 1px solid #dee2e6;\">2,000 meters<\/td>\n            <\/tr>\n            <tr>\n                <td style=\"padding: 8px; border: 1px solid #dee2e6;\"><strong>Harder<\/strong><\/td>\n                <td style=\"padding: 8px; border: 1px solid #dee2e6;\">2,350 meters<\/td>\n            <\/tr>\n            <tr>\n                <td style=\"padding: 8px; border: 1px solid #dee2e6;\"><strong>Hardest<\/strong><\/td>\n                <td style=\"padding: 8px; border: 1px solid #dee2e6;\">3,000 meters<\/td>\n            <\/tr>\n        <\/tbody>\n    <\/table>\n\n    <p style=\"margin-top: 20px;\"><em>&#8220;May you bloom as bright as the bonfire.&#8221;<\/em> See you in the lanes!<\/p>\n<\/div>\n\n\n\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/1000008557.jpg?ssl=1\"><img decoding=\"async\" width=\"1278\" height=\"981\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/1000008557.jpg?fit=660%2C507&amp;ssl=1\" alt=\"\" class=\"wp-image-502\" srcset=\"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/1000008557.jpg?w=1278&amp;ssl=1 1278w, https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/1000008557.jpg?resize=300%2C230&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/1000008557.jpg?resize=1024%2C786&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/1000008557.jpg?resize=768%2C590&amp;ssl=1 768w\" sizes=\"auto, (max-width: 660px) 100vw, 660px\" \/><\/a><figcaption class=\"wp-element-caption\">Screenshot<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Happy Beltane, mermaids and mermen! Whether you&#8217;re feeling a little Hard, Harder, or ready to be absolutely Hardest this Friday, May 1st, we\u2019re bringing the fire to the pool. The Breakdown Warmup: Ease into your power\u2014300 to 500 meters of flowing free, pull, kick, and choice. Main Set 1 (The Pyramid): We\u2019re climbing the ladder &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/%f0%9f%94%a5-dance-around-the-big-pole-a-beltane-swim-slay\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">\ud83d\udd25 Dance Around the Big Pole: A Beltane Swim Slay<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":505,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-501","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/04\/IMG_20260428_2132482-scaled.jpg?fit=2560%2C1440&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/501","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/comments?post=501"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/501\/revisions"}],"predecessor-version":[{"id":504,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/501\/revisions\/504"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/505"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}