{"id":565,"date":"2026-06-30T22:10:21","date_gmt":"2026-07-01T03:10:21","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=565"},"modified":"2026-06-30T22:10:22","modified_gmt":"2026-07-01T03:10:22","slug":"%f0%9f%8e%86%f0%9f%8e%87-baby-youre-a-flyer-workout-%f0%9f%8e%87%f0%9f%8e%86","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/%f0%9f%8e%86%f0%9f%8e%87-baby-youre-a-flyer-workout-%f0%9f%8e%87%f0%9f%8e%86\/","title":{"rendered":"\ud83c\udf86\ud83c\udf87 Baby You\u2019re a Flyer Workout \ud83c\udf87\ud83c\udf86"},"content":{"rendered":"<p><br \/><span style=\"font-size: 29px; font-weight: bold;\">\u2728 Pride &amp; History Notes<\/span><\/p>\n<section>\n<ul>\n<li><strong>Stonewall Riots:<\/strong> Remembering the historic community demonstrations against a police raid at the Stonewall Inn (Greenwich Village, NYC) that began on June 28, 1969.<\/li>\n<li><strong>250th Independence Day:<\/strong> Looking ahead to July 4th, celebrating 250 years since the adoption of the Declaration of Independence.<\/li>\n<\/ul>\n<\/section>\n<section>\n<h2>\ud83e\udd8b Swim Tips: Slay Your Butterfly<\/h2>\n<ul>\n<li>Keep your breath clean by raising up just enough to clear the surface.<\/li>\n<li>Drive your movement forward and keep your hips from sinking.<\/li>\n<li>Drop your chest with your head in a neutral position.<\/li>\n<li>Recover your arms forward smoothly at shoulder width.<\/li>\n<\/ul>\n<\/section>\n<hr \/>\n<section>\n<h2>\ud83d\udcaa Choose Your Track<\/h2>\n<h3>1. Hard Track (1,100 Total Yards)<\/h3>\n<ul>\n<li><strong>Warmup (300 yds \/ 10 min):<\/strong> 50 Free Drill, 100 Free, 50 Choice Drill, 100 Choice.<\/li>\n<li><strong>250th Kick Set (150 yds \/ 3 min):<\/strong> Kick for 2:50. Keep a rhythm of 10 seconds easy, 10 seconds fast, and 10 seconds medium.<\/li>\n<li><strong>Main Set #1 (300 yds \/ 10 min):<\/strong> 6 \u00d7 50 on a 1:40 interval. Build your speed to a strong sprint within each repeat. <em>(Mix in some fly!)<\/em><\/li>\n<li><strong>Main Set #2 (200 yds \/ 10 min):<\/strong> 10 \u00d7 25 on a 1:00 interval. Lock in your target sprint pace. <em>(Mix in some fly!)<\/em><\/li>\n<li><strong>Make a Splash Relay Race (50 yds \/ 4 min):<\/strong> Fun team relay with a Splash Entry and Butterfly Welcome. Everyone swims at least 50 yards.<\/li>\n<li><strong>Cooldown (100 yds \/ 5 min):<\/strong> 100 Choice Swim to stretch out.<\/li>\n<\/ul>\n<h3>2. Harder Track (1,550 Total Yards)<\/h3>\n<ul>\n<li><strong>Warmup (400 yds \/ 10 min):<\/strong> 100 Free Drill, 100 Free, 100 Choice Drill, 100 Choice.<\/li>\n<li><strong>250th Kick Set (200 yds \/ 3 min):<\/strong> Kick for 2:50. Alternating intervals of 10 seconds easy, 10 seconds fast, and 10 seconds medium.<\/li>\n<li><strong>Main Set #1 (450 yds \/ 10 min):<\/strong> 6 \u00d7 75 on a 1:40 interval. Build to a full sprint within each repeat. <em>(Mix in some fly!)<\/em><\/li>\n<li><strong>Main Set #2 (300 yds \/ 10 min):<\/strong> 15 \u00d7 25 on a :30 interval. Follow a pattern of doing 3, then skipping 1 from the hardest track. Make your very last repeat a 50!<\/li>\n<li><strong>Make a Splash Relay Race (50 yds \/ 4 min):<\/strong> Team relay featuring a Splash Entry and Butterfly Welcome. Minimum 50 yards per person.<\/li>\n<li><strong>Cooldown (150 yds \/ 5 min):<\/strong> 150 Choice Swim to flush out the muscles.<\/li>\n<\/ul>\n<h3>3. Hardest Track (2,000 Total Yards)<\/h3>\n<ul>\n<li><strong>Warmup (500 yds \/ 10 min):<\/strong> 100 Free Drill, 100 Free, 100 Choice Drill, 100 Choice, 100 IM.<\/li>\n<li><strong>250th Kick Set (250 yds \/ 3 min):<\/strong> Kick for 2:50. Rotate straight through 10 seconds easy, 10 seconds fast, and 10 seconds medium.<\/li>\n<li><strong>Main Set #1 (600 yds \/ 10 min):<\/strong> 6 \u00d7 100 on a 1:40 interval. Build your pace to a full sprint within each repeat. <em>(Mix in some fly!)<\/em><\/li>\n<li><strong>Main Set #2 (400 yds \/ 10 min):<\/strong> 20 \u00d7 25 on a sharp :30 interval to hold your peak sprint target. <em>(Mix in some fly!)<\/em><\/li>\n<li><strong>Make a Splash Relay Race (50 yds \/ 4 min):<\/strong> Team relay with a Splash Entry and Butterfly Welcome. Minimum 50 yards per person.<\/li>\n<li><strong>Cooldown (200 yds \/ 5 min):<\/strong> 200 Choice Swim for complete recovery.<\/li>\n<\/ul>\n<\/section>\n<p>&nbsp;<\/p>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u2728 Pride &amp; History Notes Stonewall Riots: Remembering the historic community demonstrations against a police raid at the Stonewall Inn (Greenwich Village, NYC) that began on June 28, 1969. 250th Independence Day: Looking ahead to July 4th, celebrating 250 years since the adoption of the Declaration of Independence. \ud83e\udd8b Swim Tips: Slay Your Butterfly Keep &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/%f0%9f%8e%86%f0%9f%8e%87-baby-youre-a-flyer-workout-%f0%9f%8e%87%f0%9f%8e%86\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">\ud83c\udf86\ud83c\udf87 Baby You\u2019re a Flyer Workout \ud83c\udf87\ud83c\udf86<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":567,"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-565","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\/1000009190.jpeg?fit=2048%2C1536&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/565","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=565"}],"version-history":[{"count":2,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/565\/revisions"}],"predecessor-version":[{"id":568,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/565\/revisions\/568"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/567"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=565"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}