{"id":577,"date":"2026-07-14T21:00:11","date_gmt":"2026-07-15T02:00:11","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=577"},"modified":"2026-07-14T21:00:12","modified_gmt":"2026-07-15T02:00:12","slug":"july-14th-swim-workout-celebrating-international-non-binary-peoples-day","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/july-14th-swim-workout-celebrating-international-non-binary-peoples-day\/","title":{"rendered":"July 14th Swim Workout: Celebrating International Non-Binary People&#8217;s Day!"},"content":{"rendered":"<article style=\"font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif; max-width: 600px; margin: 20px auto; padding: 25px; border-radius: 20px; background: linear-gradient(135deg, #fbc2eb 0%, #a6c1ee 100%); color: #2c3e50; box-shadow: 0 10px 30px rgba(0,0,0,0.15);\">\n<p style=\"font-size: 1.1rem; line-height: 1.6; text-align: center; font-weight: 500;\">\n        Darling, they served us a delicious three-course menu of aquatic excellence: <strong style=\"color: #4a0e4e;\">Hard<\/strong>, <strong style=\"color: #4a0e4e;\">Harder<\/strong>, and <strong style=\"color: #4a0e4e;\">Hardest<\/strong>. No matter your flavor, everybody is getting wet and working up a sweat!\n    <\/p>\n<section style=\"background: rgba(255, 255, 255, 0.6); padding: 15px; border-radius: 12px; margin-bottom: 15px;\">\n<h2 style=\"margin-top: 0; color: #2b6cb0; font-size: 1.3rem;\">\ud83c\udfca\u200d\u2640\ufe0f 1. The Warmup: Loosening the Limbs<\/h2>\n<ul style=\"padding-left: 20px; margin: 5px 0;\">\n<li>10 sweet minutes to get those muscles moving.<\/li>\n<li>Serving up to 500 yards of free, choice drills, and breaststroke.<\/li>\n<\/ul>\n<\/section>\n<section style=\"background: rgba(255, 255, 255, 0.6); padding: 15px; border-radius: 12px; margin-bottom: 15px;\">\n<h2 style=\"margin-top: 0; color: #2b6cb0; font-size: 1.3rem;\">\ud83d\udd25 2. Main Set 1: Cardio Extravaganza<\/h2>\n<ul style=\"padding-left: 20px; margin: 5px 0;\">\n<li>24 continuous minutes of sheer stamina, honey!<\/li>\n<li>Up to 1,200 yards of intervals that will absolutely leave you breathless.<\/li>\n<\/ul>\n<\/section>\n<section style=\"background: rgba(255, 255, 255, 0.6); padding: 15px; border-radius: 12px; margin-bottom: 15px;\">\n<h2 style=\"margin-top: 0; color: #2b6cb0; font-size: 1.3rem;\">\u26a1 3. Main Set 2: Sprinting for the Gods<\/h2>\n<ul style=\"padding-left: 20px; margin: 5px 0;\">\n<li>16 minutes to show off your speed with fast 25s and 50s.<\/li>\n<li>Up to 800 yards of pure power to sculpt that gorgeous upper body.<\/li>\n<\/ul>\n<\/section>\n<section style=\"background: rgba(255, 255, 255, 0.6); padding: 15px; border-radius: 12px; margin-bottom: 20px;\">\n<h2 style=\"margin-top: 0; color: #2b6cb0; font-size: 1.3rem;\">\ud83e\uddca 4. Cooldown: The Wind Down<\/h2>\n<ul style=\"padding-left: 20px; margin: 5px 0;\">\n<li>7 minutes of easy choice swimming to stretch it out.<\/li>\n<\/ul>\n<\/section>\n<footer style=\"text-align: center; background: #fff; padding: 15px; border-radius: 15px; font-weight: bold; box-shadow: inset 0 2px 5px rgba(0,0,0,0.05);\">\n<p style=\"margin: 0; font-size: 1.2rem; color: #2c3e50;\">\u2728 Grand Totals \u2728<\/p>\n<div style=\"display: flex; justify-content: space-around; margin-top: 10px; font-size: 1.1rem;\">\n            <span style=\"color: #e53e3e;\">Hard: 1,700 yd<\/span><br \/>\n            <span style=\"color: #dd6b20;\">Harder: 2,300 yd<\/span><br \/>\n            <span style=\"color: #319795;\">Hardest: 2,700 yd<\/span>\n        <\/div>\n<p style=\"margin: 10px 0 0 0; font-size: 0.9rem; color: #718096;\">Total Time: 57 Minutes of Perfection!<\/p>\n<\/footer>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Darling, they served us a delicious three-course menu of aquatic excellence: Hard, Harder, and Hardest. No matter your flavor, everybody is getting wet and working up a sweat! \ud83c\udfca\u200d\u2640\ufe0f 1. The Warmup: Loosening the Limbs 10 sweet minutes to get those muscles moving. Serving up to 500 yards of free, choice drills, and breaststroke. \ud83d\udd25 &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/july-14th-swim-workout-celebrating-international-non-binary-peoples-day\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">July 14th Swim Workout: Celebrating International Non-Binary People&#8217;s Day!<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":580,"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-577","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\/1000009349.jpeg?fit=1211%2C1031&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/577","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=577"}],"version-history":[{"count":2,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/577\/revisions"}],"predecessor-version":[{"id":579,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/577\/revisions\/579"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/580"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=577"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=577"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=577"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}