- \n
- The Long Game:<\/strong> A mix of 100s and 150s focusing on backstroke and freestyle. Keep that form impeccable, darling.<\/li>\n\n\n\n
- The Sprints:<\/strong> Seven rounds of 25s to 75s on tight intervals. Whether it’s breaststroke or “under water” (Hardest tier only!), show them who\u2019s the Ace.<\/li>\n<\/ul>\n\n\n\n
\ud83d\udd25 Main Set 2: The Afterburners<\/h2>\n\n\n\n
Twelve intervals of descending distances (75s down to 25s). We\u2019re working those back and free transitions to keep the endurance high and the ego in check.<\/p>\n\n\n\n
\ud83d\udd25 Cooldown: Sunset Glide<\/h2>\n\n\n\n
Finish with a 150 to 200 “choice” swim. Shake it off, enjoy the water, and prepare for your cinematic exit from the pool deck.<\/p>\n\n\n\n
Total Yards: 2,000 to 2,900 \u2014 You’re definitely the best of the best! \ud83c\udf96\ufe0f\u2728<\/p>\n\n\n\n
![\"\"](\"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/05\/IMG_1839-scaled.jpeg?fit=660%2C495&ssl=1\")
<\/a><\/figure>\n\n\n\n<\/p>\n","protected":false},"excerpt":{"rendered":"
Celebrating 40 years of Top Gun\u2019s iconic energy Grab your aviators and high-fives, sailors! We\u2019re hitting the pool for a workout that\u2019s faster than a Maverick fly-by. Choose your level of “stunt pilot” intensity: Hard (2000)Harder (2400)Hardest (2900) \ud83d\udd25 The Warmup: Pre-Flight Check Get those muscles glistening with 300 to 500 meters of mixed strokes. … Continue reading \u2708\ufe0f Playing with the Boys! \ud83c\udfd0<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":0,"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-527","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/527","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\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/comments?post=527"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/527\/revisions"}],"predecessor-version":[{"id":529,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/527\/revisions\/529"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- The Sprints:<\/strong> Seven rounds of 25s to 75s on tight intervals. Whether it’s breaststroke or “under water” (Hardest tier only!), show them who\u2019s the Ace.<\/li>\n<\/ul>\n\n\n\n
![\"\"](\"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/05\/IMG_1839-scaled.jpeg?ssl=1\")
<\/a><\/figure>\n\n\n\n