{"id":541,"date":"2026-06-02T21:35:47","date_gmt":"2026-06-03T02:35:47","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=541"},"modified":"2026-06-02T21:35:48","modified_gmt":"2026-06-03T02:35:48","slug":"kc-wave-pride-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/kc-wave-pride-workout\/","title":{"rendered":"KC Wave Pride Workout"},"content":{"rendered":"<p><!DOCTYPE html><br \/>\n<html lang=\"en\"><br \/>\n<head><br \/>\n    <meta charset=\"UTF-8\"><\/p>\n<style>\n        body { font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif; background: #fafafa; color: #333; padding: 20px; }\n        .workout-container { max-width: 800px; margin: 0 auto; background: white; border-radius: 15px; box-shadow: 0 4px 15px rgba(0,0,0,0.1); overflow: hidden; border-top: 8px solid #ff007f; }\n        .header { background: linear-gradient(45deg, #ff007f, #ff7f00, #ffed00, #0052ff, #7f00ff); color: white; padding: 30px; text-align: center; }\n        .header p { margin: 5px 0 0; font-style: italic; font-size: 1.1rem; }\n        .content { padding: 30px; }\n        h2 { border-bottom: 2px solid #0052ff; padding-bottom: 5px; color: #0052ff; display: flex; justify-content: space-between; }\n        .time-badge { font-size: 0.9rem; background: #e0e0e0; color: #555; padding: 3px 10px; border-radius: 20px; align-self: center; }\n        .grid { display: grid; grid-template-columns: repeat(3, 1fr); gap: 20px; margin-bottom: 25px; }\n        .tier { padding: 15px; border-radius: 8px; border: 1px solid #ddd; }\n        .hard { border-left: 5px solid #ffed00; background: #fffdf0; }\n        .harder { border-left: 5px solid #ff7f00; background: #fffbf5; }\n        .hardest { border-left: 5px solid #ff007f; background: #fff5fa; }\n        .tier h3 { margin-top: 0; color: #333; text-transform: uppercase; font-size: 1rem; }\n        ul { list-style: none; padding: 0; margin: 0; }\n        li { padding: 4px 0; border-bottom: 1px dashed #eee; font-size: 0.95rem; }\n        li:last-child { border-bottom: none; font-weight: bold; }\n        .totals { background: #f0f0f0; padding: 20px; border-radius: 8px; text-align: center; font-weight: bold; font-size: 1.1rem; border: 2px dashed #7f00ff; }\n    <\/style>\n<p><\/head><br \/>\n<body><\/p>\n<div class=\"workout-container\">\n<div class=\"header\">\n<p>June 2nd Swim Workout \u2014 Happy Pride Month!! \ud83c\udff3\ufe0f\u200d\ud83c\udf08\u2728<\/p>\n<\/p><\/div>\n<div class=\"content\">\n        <!-- WARMUP --><\/p>\n<h2>Warmup <span class=\"time-badge\">10 min | Clock 8:10<\/span><\/h2>\n<p><em>Let&#8217;s loosen up those shoulders and get ready to shine, darlings!<\/em><\/p>\n<div class=\"grid\">\n<div class=\"tier hard\">\n<h3>Hard<\/h3>\n<ul>\n<li>100 Free<\/li>\n<li>100 Back<\/li>\n<li>100 Breast<\/li>\n<li><strong>Total: 300<\/strong><\/li>\n<\/ul><\/div>\n<div class=\"tier harder\">\n<h3>Harder<\/h3>\n<ul>\n<li>100 Free<\/li>\n<li>100 Back<\/li>\n<li>100 Breast<\/li>\n<li><strong>Total: 400<\/strong><\/li>\n<\/ul><\/div>\n<div class=\"tier hardest\">\n<h3>Hardest<\/h3>\n<ul>\n<li>100 Free<\/li>\n<li>100 Back<\/li>\n<li>100 Breast<\/li>\n<li>200 Free<\/li>\n<li><strong>Total: 500<\/strong><\/li>\n<\/ul><\/div>\n<\/p><\/div>\n<p>        <!-- MAIN SET 1 --><\/p>\n<h2>Main Set 1: The Freestyle Runway <span class=\"time-badge\">17 min | Clock 8:29<\/span><\/h2>\n<p><em>Work that lane! Keep your intervals tight and your technique fierce.<\/em><\/p>\n<div class=\"grid\">\n<div class=\"tier hard\">\n<h3>Hard<\/h3>\n<ul>\n<li>11 Freestyle repeats (intervals 0:50 to 2:20)<\/li>\n<li><strong>Total: 650<\/strong><\/li>\n<\/ul><\/div>\n<div class=\"tier harder\">\n<h3>Harder<\/h3>\n<ul>\n<li>13 Freestyle repeats (intervals 0:25 to 2:20)<\/li>\n<li><strong>Total: 800<\/strong><\/li>\n<\/ul><\/div>\n<div class=\"tier hardest\">\n<h3>Hardest<\/h3>\n<ul>\n<li>13 Freestyle repeats (intervals 0:25 to 2:20)<\/li>\n<li><strong>Total: 1050<\/strong><\/li>\n<\/ul><\/div>\n<\/p><\/div>\n<p>        <!-- MAIN SET 2 --><\/p>\n<h2>Main Set 2: Choice &#038; Pyramid Realness <span class=\"time-badge\">18 min | Clock 8:48<\/span><\/h2>\n<p><em>Time to show your true colors! Mix it up with your favorite choice strokes and climb that pyramid.<\/em><\/p>\n<div class=\"grid\">\n<div class=\"tier hard\">\n<h3>Hard<\/h3>\n<ul>\n<li>11 Mix repeats + 0:30 Rest<\/li>\n<li><strong>Total: 650<\/strong><\/li>\n<\/ul><\/div>\n<div class=\"tier harder\">\n<h3>Harder<\/h3>\n<ul>\n<li>11 Mix repeats + 0:30 Rest<\/li>\n<li><strong>Total: 750<\/strong><\/li>\n<\/ul><\/div>\n<div class=\"tier hardest\">\n<h3>Hardest<\/h3>\n<ul>\n<li>11 Mix repeats + 0:30 Rest<\/li>\n<li><strong>Total: 900<\/strong><\/li>\n<\/ul><\/div>\n<\/p><\/div>\n<p>        <!-- COOLDOWN --><\/p>\n<h2>Cooldown <span class=\"time-badge\">7 min | Clock 8:55<\/span><\/h2>\n<p><em>Flawless finish! Flush out that lactic acid and celebrate your greatness.<\/em><\/p>\n<div class=\"grid\">\n<div class=\"tier hard\">\n<h3>Hard<\/h3>\n<ul>\n<li>200 Choice<\/li>\n<\/ul><\/div>\n<div class=\"tier harder\">\n<h3>Harder<\/h3>\n<ul>\n<li>250 Choice<\/li>\n<\/ul><\/div>\n<div class=\"tier hardest\">\n<h3>Hardest<\/h3>\n<ul>\n<li>250 Choice<\/li>\n<\/ul><\/div>\n<\/p><\/div>\n<p>        <!-- GRAND TOTALS --><\/p>\n<div class=\"totals\">\n            \ud83c\udf08 Grand Totals: Hard: 1800 yards | Harder: 2200 yards | Hardest: 2700 yards \ud83c\udf08\n        <\/div>\n<\/p><\/div>\n<\/div>\n<p><\/body><br \/>\n<\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>June 2nd Swim Workout \u2014 Happy Pride Month!! \ud83c\udff3\ufe0f\u200d\ud83c\udf08\u2728 Warmup 10 min | Clock 8:10 Let&#8217;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 &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/kc-wave-pride-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">KC Wave Pride Workout<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":542,"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-541","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\/06\/1000008894.jpeg?fit=2048%2C1536&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/541","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=541"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/541\/revisions"}],"predecessor-version":[{"id":543,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/541\/revisions\/543"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/542"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=541"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}