{"id":548,"date":"2026-06-16T21:55:31","date_gmt":"2026-06-17T02:55:31","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=548"},"modified":"2026-06-21T10:17:36","modified_gmt":"2026-06-21T15:17:36","slug":"we-go-to-great-lengths","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/we-go-to-great-lengths\/","title":{"rendered":"We Go to Great Lengths"},"content":{"rendered":"<p>Celebrating the historic June 15, 2020, Supreme Court 6-3 ruling in <em>Bostock v. Clayton County<\/em>!<\/p>\n<p style=\"font-style: italic; text-align: center; color: #4b0082; background-color: #f9f9f9; padding: 10px; border-radius: 5px;\">\n        &#8220;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!&#8221;<\/p>\n<h2 style=\"color: #ffed00; background-color: #333; padding: 5px 10px; border-radius: 3px;\">\n        Choose Your Fierceness Level<\/h2>\n<p>Pick the track that matches your energy today, darling:<\/p>\n<ul>\n<li><strong>Hard:<\/strong> 2,100 total yards\/meters of pure pride.<\/li>\n<li><strong>Harder:<\/strong> 2,400 total yards\/meters to push the envelope.<\/li>\n<li><strong>Hardest:<\/strong> 3,100 total yards\/meters for the ultimate trailblazers.<\/li>\n<\/ul>\n<h2 style=\"color: #008026;\">1. Warmup (10 Mins)<\/h2>\n<p>Get loose, look fabulous, and choose your favorite strokes:<\/p>\n<ul>\n<li><strong>Hard (300):<\/strong> 100 choice, 100 different choice, 100 choice drill.<\/li>\n<li><strong>Harder (400):<\/strong> Add a 100 free to the mix.<\/li>\n<li><strong>Hardest (500):<\/strong> Swap that final 100 for a 200 free.<\/li>\n<\/ul>\n<h2 style=\"color: #004dff;\">2. Main Set 1: The Pyramid of Progress (34 Mins)<\/h2>\n<p>A gorgeous up-and-down pyramid set that tests your endurance and commitment to the cause.<\/p>\n<ul>\n<li><strong>The Climb:<\/strong> Start short and snappy with 25s and 50s, building up the distance and intervals.<\/li>\n<li><strong>The Peak:<\/strong> Hit the apex at 150 yards\/meters (or 125 for Hard\/Harder).<\/li>\n<li><strong>The Coming Down:<\/strong> Bring it back home by stepping down the distances on the exact same tight intervals.<\/li>\n<\/ul>\n<h2 style=\"color: #732982;\">3. Main Set 2: Choice &#038; Variety (5 Mins)<\/h2>\n<p>Celebrate your individuality with customized speed work:<\/p>\n<ul>\n<li><strong>Hard:<\/strong> 4 x 50 free on a swift 1:15 interval.<\/li>\n<li><strong>Harder:<\/strong> 4 x 50, but variety is key\u20141 choice, 1 different choice, 1 THIRD choice, 1 free.<\/li>\n<li><strong>Hardest:<\/strong> 4 x 75 free on a spicy 1:15 interval.<\/li>\n<\/ul>\n<h2 style=\"color: #e40303;\">4. Cooldown (5 Mins)<\/h2>\n<p>Relax those hardworking muscles and reflect on how far we&#8217;ve come:<\/p>\n<ul>\n<li><strong>Hard\/Harder:<\/strong> 150 choice.<\/li>\n<li><strong>Hardest:<\/strong> 200 choice.<\/li>\n<\/ul>\n<footer style=\"margin-top: 30px; text-align: center; font-size: 0.9em; color: #666; border-top: 1px solid #ccc; padding-top: 10px;\">\n        Title VII Violation? Not today! Happy swimming! \ud83c\udfca\u200d\u2642\ufe0f\u2728<br \/>\n<\/footer>\n","protected":false},"excerpt":{"rendered":"<p>Celebrating the historic June 15, 2020, Supreme Court 6-3 ruling in Bostock v. Clayton County! &#8220;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!&#8221; Choose Your Fierceness Level Pick the track that matches your energy today, &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/we-go-to-great-lengths\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">We Go to Great Lengths<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":549,"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-548","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\/1000009002.jpeg?fit=2048%2C1536&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/548","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=548"}],"version-history":[{"count":4,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/548\/revisions"}],"predecessor-version":[{"id":554,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/548\/revisions\/554"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/549"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=548"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=548"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=548"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}