July 7th workout – The first of our two month stretch of 7pm practices at the Roeland Park Aquatic Center.
<\/p>\n\n\n\n
We are getting loose and limber for the warmup! Depending on how much energy you’re bringing, you’ll be serving 300, 400, or 500 meters of gorgeous hectometer free, back, and breast strides to get that heart rate pumping.<\/p>\n\n\n\n
Next is the main set, and this is where the real drama happens, babe. We are hitting those repeats x4, smashing out some deca-lengths, and grinding through a massive ladder of distances that shrinks down while the pace gets faster. You’ll be swimming everything from choice strokes to pure freestyle sprints, burning up to 2,100 meters of pure adrenaline.<\/p>\n\n\n\n
Time for the cooldown to breathe out the stress and let it all go. Relax your gorgeous muscles with a smooth 150 to 200-meter choice swim to finish the look. If you slay the entire “Hardest” track, you are walking away with a massive 2,800-meter total. Now go out there, make KC Wave proud, and work that lane!<\/p>\n","protected":false},"excerpt":{"rendered":"
July 7th workout – The first of our two month stretch of 7pm practices at the Roeland Park Aquatic Center. We are getting loose and limber for the warmup! Depending on how much energy you’re bringing, you’ll be serving 300, 400, or 500 meters of gorgeous hectometer free, back, and breast strides to get that … Continue reading We love the metric system!<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":573,"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-572","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\/07\/1000009269.jpeg?fit=2047%2C1458&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/572","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=572"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/572\/revisions"}],"predecessor-version":[{"id":574,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/572\/revisions\/574"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/573"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=572"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}