{"id":556,"date":"2026-06-23T21:19:47","date_gmt":"2026-06-24T02:19:47","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=556"},"modified":"2026-06-23T21:19:48","modified_gmt":"2026-06-24T02:19:48","slug":"%f0%9f%8c%88-sunshine-abounds-happy-summer-solstice-workout-%e2%98%80%ef%b8%8f","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/%f0%9f%8c%88-sunshine-abounds-happy-summer-solstice-workout-%e2%98%80%ef%b8%8f\/","title":{"rendered":"\ud83c\udf08 Sunshine Abounds! Happy Summer Solstice Workout \u2600\ufe0f"},"content":{"rendered":" \n\n\n\n\n \n<\/head>\n\n\n

\n Celebrate the longest day of the year with this vibrant KC Wave Swim Team pool session! Choose your own lane adventure: \n Hard (1,800 total)<\/span>, \n Harder (2,100 total)<\/span>, or \n Hardest (2,800 total)<\/span>.\n <\/p>\n\n

1. Warmup (10 Mins)<\/h2>\n
Shake out the tension and find your flow. Focus on building a smooth, inclusive rhythm.<\/p>\n
\n
Hard (300):<\/strong> 100 Free, 100 Back, 100 Breast<\/li>\n
Harder (400):<\/strong> 100 Free, 100 Back, 100 Breast, 100 Free<\/li>\n
Hardest (500):<\/strong> 100 Free, 100 Back, 100 Breast, 200 Free<\/li>\n <\/ul>\n\n
2. Main Set 1 (35 Mins)<\/h2>\n
The centerpiece of our practice! A dynamic mix of intervals challenging your backstroke and breaststroke endurance. Push your limits with pride.<\/p>\n
\n
Hard (1,150):<\/strong> Combines 50s, 75s, and 25s featuring mixed strokes, choice combos, and quick interval drop-downs down to 0:50.<\/li>\n
Harder (1,300):<\/strong> Ups the ante with full 100-yard stroke pieces interspersed with quick 50s and 25s on strict interval pacing.<\/li>\n
Hardest (1,800):<\/strong> Pure endurance power. Heavy on 75s, 125s, and 100s to test your mental and physical grit.<\/li>\n <\/ul>\n\n
3. Main Set 2 (5 Mins)<\/h2>\n
Short, snappy, and full of personal expression. Choose the strokes that make you feel most powerful.<\/p>\n
\n
Hard (200):<\/strong> 4 x 50 on 1:15 (Choice of Back\/Breast\/Free)<\/li>\n
Harder (200):<\/strong> 4 x 50 on 1:15 (Choice of Back\/Breast)<\/li>\n
Hardest (300):<\/strong> 4 x 75 on 1:15 (Choice of Back\/Breast)<\/li>\n <\/ul>\n\n
4. Cooldown (4 Mins)<\/h2>\n
Flush out the lactic acid, stretch out your long lines, and celebrate what your amazing body just accomplished with your community.<\/p>\n
\n
Hard:<\/strong> 150 Choice<\/li>\n
Harder \/ Hardest:<\/strong> 200 Choice<\/li>\n <\/ul>\n\n
\n “Keep shining bright, inside and out of the water!” \ud83c\udff3\ufe0f\u200d\ud83c\udf08\ud83c\udfca\u200d\u2642\ufe0f\u2728\n <\/p>\n\n<\/body>\n<\/html>\n\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Celebrate the longest day of the year with this vibrant KC Wave Swim Team pool session! Choose your own lane adventure: Hard (1,800 total), Harder (2,100 total), or Hardest (2,800 total). 1. Warmup (10 Mins) Shake out the tension and find your flow. Focus on building a smooth, inclusive rhythm. Hard (300): 100 Free, 100 … Continue reading \ud83c\udf08 Sunshine Abounds! Happy Summer Solstice Workout \u2600\ufe0f<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":558,"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-556","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\/1000009130.jpeg?fit=2048%2C1536&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/556","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=556"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/556\/revisions"}],"predecessor-version":[{"id":557,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/556\/revisions\/557"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/558"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=556"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=556"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=556"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}