{"id":545,"date":"2026-06-09T21:34:56","date_gmt":"2026-06-10T02:34:56","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=545"},"modified":"2026-06-09T21:34:58","modified_gmt":"2026-06-10T02:34:58","slug":"%f0%9f%8f%b3%ef%b8%8f%f0%9f%8c%88-june-9th-pride-swim-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/%f0%9f%8f%b3%ef%b8%8f%f0%9f%8c%88-june-9th-pride-swim-workout\/","title":{"rendered":"\ud83c\udff3\ufe0f\u200d\ud83c\udf08 June 9th Pride Swim 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: sans-serif; background-color: #fafafa; color: #333; margin: 20px; }\n        h2 { color: #0288d1; margin-top: 20px; }\n        ul { list-style-type: square; }\n        li { margin-bottom: 5px; }\n        .info-box { background-color: #f3e5f5; border-left: 5px solid #8e24aa; padding: 10px; margin-bottom: 20px; }\n        .track-container { display: flex; gap: 20px; margin-top: 15px; }\n        .track { flex: 1; background: #fff; padding: 15px; border-radius: 8px; box-shadow: 0 2px 4px rgba(0,0,0,0.1); }\n        .hard { border-top: 4px solid #ffeb3b; }\n        .harder { border-top: 4px solid #ff9800; }\n        .hardest { border-top: 4px solid #e91e63; }\n        .track-title { font-weight: bold; font-size: 1.1em; margin-bottom: 10px; }\n    <\/style>\n<p><\/head><br \/>\n<body><\/p>\n<div class=\"info-box\">\n        <strong>&#8220;But you signed Don&#8217;t Ask, Don&#8217;t Tell&#8230;&#8221; Workout<\/strong><br \/>\n        Celebrating June 11th, 1999, when President Bill Clinton issued the first presidential proclamation establishing June as &#8220;Gay and Lesbian Pride Month.&#8221; Live your truth, honor our history, and dive into your chosen lane!\n    <\/div>\n<h2>\ud83c\udfca\u200d\u2642\ufe0f Workout Structure<\/h2>\n<p>This inclusive workout is divided into four structural phases, designed to let everyone shine at their own pace:<\/p>\n<ul>\n<li><strong>Warmup:<\/strong> Get loose and aligned (10 minutes).<\/li>\n<li><strong>Main Set 1:<\/strong> Build endurance and finding your rhythm (23 minutes).<\/li>\n<li><strong>Main Set 2:<\/strong> Pushing your limits and staying strong (15 minutes).<\/li>\n<li><strong>Cooldown:<\/strong> Center your mind and relax your muscles (5 minutes).<\/li>\n<\/ul>\n<h2>\ud83c\udff3\ufe0f\u200d\u26a7\ufe0f Choose Your Journey<\/h2>\n<p>Pick the path that honors your body and energy levels today. Every lane is a celebration!<\/p>\n<div class=\"track-container\">\n        <!-- Hard Track --><\/p>\n<div class=\"track hard\">\n<div class=\"track-title\">\ud83d\udc9b Hard Track<\/div>\n<ul>\n<li><strong>Warmup:<\/strong> 300 yards\/meters<\/li>\n<li><strong>Main Set 1:<\/strong> 700 yards\/meters<\/li>\n<li><strong>Main Set 2:<\/strong> 500 yards\/meters<\/li>\n<li><strong>Cooldown:<\/strong> 200 yards\/meters<\/li>\n<li><strong>Total Distance:<\/strong> 1,700 yards\/meters<\/li>\n<\/ul><\/div>\n<p>        <!-- Harder Track --><\/p>\n<div class=\"track harder\">\n<div class=\"track-title\">\ud83e\udde1 Harder Track<\/div>\n<ul>\n<li><strong>Warmup:<\/strong> 400 yards\/meters<\/li>\n<li><strong>Main Set 1:<\/strong> 900 yards\/meters<\/li>\n<li><strong>Main Set 2:<\/strong> 600 yards\/meters<\/li>\n<li><strong>Cooldown:<\/strong> 200 yards\/meters<\/li>\n<li><strong>Total Distance:<\/strong> 2,100 yards\/meters<\/li>\n<\/ul><\/div>\n<p>        <!-- Hardest Track --><\/p>\n<div class=\"track hardest\">\n<div class=\"track-title\">\ud83d\udc96 Hardest Track<\/div>\n<ul>\n<li><strong>Warmup:<\/strong> 500 yards\/meters<\/li>\n<li><strong>Main Set 1:<\/strong> 1,200 yards\/meters<\/li>\n<li><strong>Main Set 2:<\/strong> 850 yards\/meters<\/li>\n<li><strong>Cooldown:<\/strong> 250 yards\/meters<\/li>\n<li><strong>Total Distance:<\/strong> 2,800 yards\/meters<\/li>\n<\/ul><\/div>\n<\/p><\/div>\n<p><\/body><br \/>\n<\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;But you signed Don&#8217;t Ask, Don&#8217;t Tell&#8230;&#8221; Workout Celebrating June 11th, 1999, when President Bill Clinton issued the first presidential proclamation establishing June as &#8220;Gay and Lesbian Pride Month.&#8221; Live your truth, honor our history, and dive into your chosen lane! \ud83c\udfca\u200d\u2642\ufe0f Workout Structure This inclusive workout is divided into four structural phases, designed to &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/%f0%9f%8f%b3%ef%b8%8f%f0%9f%8c%88-june-9th-pride-swim-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">\ud83c\udff3\ufe0f\u200d\ud83c\udf08 June 9th Pride Swim Workout<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":546,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_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},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-545","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\/1000008952.jpeg?fit=2048%2C1536&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/545","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=545"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/545\/revisions"}],"predecessor-version":[{"id":547,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/545\/revisions\/547"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/546"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}