{"id":589,"date":"2026-07-28T20:36:19","date_gmt":"2026-07-29T01:36:19","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=589"},"modified":"2026-07-28T20:36:20","modified_gmt":"2026-07-29T01:36:20","slug":"july-28th-workout-happy-14th-amendment-birthday-gorgeous","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/july-28th-workout-happy-14th-amendment-birthday-gorgeous\/","title":{"rendered":"July 28th Workout: Happy 14th Amendment Birthday, Gorgeous!"},"content":{"rendered":"
\n

We are celebrating equal protection under the law by serving absolute fitness poolside. Honey, pick your level of drama\u2014Hard, Harder, or absolute Hardest\u2014and let’s get to work!<\/p>\n

Warmup: The Entrance<\/h3>\n

Loosen up those shoulders and get ready to strut. We are starting steady with a mix of freestyle, backstroke, and breaststroke up to 500 yards\/meters to get the blood pumping and the crowd watching.<\/p>\n

Main Set 1: The Endurance Runway<\/h3>\n

Darling, this is a marathon, not a sprint. We are serving major volume with a heavy ladder of freestyle intervals (anywhere from 950 to a massive 1,400 yards\/meters). Clocking in at 23 minutes of pure cardio, you’ll wrap it up with a 100 free for time. Make it look effortless!<\/p>\n

Main Set 2: The Double Take<\/h3>\n

We love a repeat performance! We are running through a quick, fast-paced freestyle set twice over<\/strong>. Keep those intervals tight (down to a 40-second sprint) and show them what fast really looks like.<\/p>\n

Main Set 3: Choice & Intensity<\/h3>\n

Options, beloved! This 20-minute descending structure mixes freestyle with your absolute choice of stroke. We are dropping the distance while keeping the energy sky-high, finishing on a spicy 25 free sprint.<\/p>\n

Cooldown: The Wind Down<\/h3>\n

Time to lower the heart rate but keep the glamour. Glide through 100 to 200 yards\/meters of easy choice swimming to flush out that lactic acid.<\/p>\n

Total Yards:<\/strong> Up to 3,250 of pure excellence. Class dismissed, now go get changed!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

We are celebrating equal protection under the law by serving absolute fitness poolside. Honey, pick your level of drama\u2014Hard, Harder, or absolute Hardest\u2014and let’s get to work! Warmup: The Entrance Loosen up those shoulders and get ready to strut. We are starting steady with a mix of freestyle, backstroke, and breaststroke up to 500 yards\/meters … Continue reading July 28th Workout: Happy 14th Amendment Birthday, Gorgeous!<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":590,"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-589","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.kcwave.club\/team\/wp-content\/uploads\/2026\/07\/IMG_2408-scaled.jpeg?fit=2560%2C1736&ssl=1","_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/589","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=589"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/589\/revisions"}],"predecessor-version":[{"id":591,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/589\/revisions\/591"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/590"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=589"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}