{"id":602,"date":"2026-08-04T20:58:15","date_gmt":"2026-08-05T01:58:15","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=602"},"modified":"2026-08-04T20:58:16","modified_gmt":"2026-08-05T01:58:16","slug":"august-4th-making-history-one-day-at-a-time-swim-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/august-4th-making-history-one-day-at-a-time-swim-workout\/","title":{"rendered":"August 4th &#8220;Making History One Day at a Time&#8221; Swim Workout"},"content":{"rendered":"<p><span style=\"font-size: 35px; font-weight: bold;\"><br \/>\nHappy Transgender History Month, Icons! \ud83c\udff3\ufe0f\u200d\u26a7\ufe0f\u2728<\/span><\/p>\n<header>The KC Wave Swim Team is serving a &#8220;Making History One Day at a Time&#8221; pool party for August 4th. Grab your speedos, babes, because we have three fierce tracks to choose from: <strong>Hard<\/strong>, <strong>Harder<\/strong>, or absolute <strong>Hardest<\/strong>. Let&#8217;s break down this splashy itinerary!<\/p>\n<\/header>\n<hr \/>\n<p>&nbsp;<\/p>\n<section>\n<h2>\ud83c\udfca\u200d\u2642\ufe0f The Lineup<\/h2>\n<ul>\n<li><strong>Warmup (10 mins | Clock: 7:11):<\/strong> Getting our gorgeous bodies moving with a mix of freestyle, choice pulls, and some breaststroke kicking. Totaling 300, 400, or 500 yards of pure, fluid energy.<\/li>\n<li><strong>Drills (10 mins | Clock: 7:21):<\/strong> A solid 200 yards of drills and tips curated by the fabulous Lydia! We love a well-educated swimmer.<\/li>\n<li><strong>Main Set 1 (32 mins | Clock: 7:53):<\/strong> The main event, honey! A gorgeous descending ladder of freestyle distances starting from up to 150 free down to rapid-fire 25s on strict, descending clock intervals. It&#8217;s giving endurance, it&#8217;s giving speed, it&#8217;s giving cardiac realness (1200, 1300, or 1550 yards total).<\/li>\n<li><strong>Cooldown (7 mins | Clock: 8:00):<\/strong> Wrapping it up with a relaxing 100, 200, or 250 choice yards to let those muscles wind down gracefully.<\/li>\n<\/ul>\n<\/section>\n<section>\n<h2>\ud83d\udcca Grand Totals<\/h2>\n<p>Depending on how much drama you want to bring to the lane today, here are your final yardages:<\/p>\n<ul>\n<li><strong>Hard Track:<\/strong> A casual, stunning 1,800 yards.<\/li>\n<li><strong>Harder Track:<\/strong> A fierce, overachieving 2,100 yards.<\/li>\n<li><strong>Hardest Track:<\/strong> A legendary, boundary-pushing 2,500 yards.<\/li>\n<\/ul>\n<\/section>\n<p>&nbsp;<\/p>\n<footer><em>Now go hit the lanes and make waves, gorgeous! \ud83c\udf0a\ud83d\udc85<\/em><\/p>\n<\/footer>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Happy Transgender History Month, Icons! \ud83c\udff3\ufe0f\u200d\u26a7\ufe0f\u2728 The KC Wave Swim Team is serving a &#8220;Making History One Day at a Time&#8221; pool party for August 4th. Grab your speedos, babes, because we have three fierce tracks to choose from: Hard, Harder, or absolute Hardest. Let&#8217;s break down this splashy itinerary! &nbsp; \ud83c\udfca\u200d\u2642\ufe0f The Lineup Warmup &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/august-4th-making-history-one-day-at-a-time-swim-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">August 4th &#8220;Making History One Day at a Time&#8221; Swim Workout<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":605,"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-602","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\/08\/PXL_20260805_010820038.jpeg?fit=1893%2C1420&ssl=1","_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/602","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=602"}],"version-history":[{"count":3,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/602\/revisions"}],"predecessor-version":[{"id":606,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/602\/revisions\/606"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/605"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=602"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=602"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=602"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}