{"id":608,"date":"2026-08-11T20:41:28","date_gmt":"2026-08-12T01:41:28","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=608"},"modified":"2026-08-11T20:41:30","modified_gmt":"2026-08-12T01:41:30","slug":"august-11th-fabulous-freedom-swim-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/august-11th-fabulous-freedom-swim-workout\/","title":{"rendered":"August 11th \u201cFabulous Freedom\u201d Swim Workout"},"content":{"rendered":"<p>Darlings, today we are honoring absolute royalty! This gorgeous, high-energy pool session commemorates <strong>August 12th, 2009<\/strong>\u2014the historic day our iconic trailblazer <strong>Harvey Milk<\/strong> was posthumously awarded the Presidential Medal of Freedom by Barack Obama. Talk about making a splash! \ud83c\udff3\ufe0f\u200d\ud83c\udf08\ud83d\udc85<\/p>\n<h2>\ud83c\udfca\u200d\u2642\ufe0f Choose Your Flavor: Hard, Harder, or Hardest<\/h2>\n<p>The workout is beautifully structured into three tiers of intensity depending on how hard you want to work those muscles today, sweetie:<\/p>\n<ul>\n<li><strong>Hard:<\/strong> A breezy, gorgeous <span class=\"highlight\">1,900 yards\/meters<\/span> total. Perfect for keeping it cute.<\/li>\n<li><strong>Harder:<\/strong> Stepping it up to a solid <span class=\"highlight\">2,500 yards\/meters<\/span> total. For when you want that extra pump!<\/li>\n<li><strong>Hardest:<\/strong> An absolute beast of a session at <span class=\"highlight\">3,000 yards\/meters<\/span> total. Full-on athlete mode, honey!<\/li>\n<\/ul>\n<h2>\u23f1\ufe0f The Main Acts (Set Breakdown)<\/h2>\n<p>Grab your cap and goggles, because this timeline is tight, organized, and ready to make you sweat:<\/p>\n<ul>\n<li><strong>Warmup (10 Mins):<\/strong> A glamorous mix of freestyle, breaststroke kick, and backstroke to open up those shoulders and get you feeling loose. Clock starts at 7:11!<\/li>\n<li><strong>Main Set 1 (26 Mins):<\/strong> A fabulous, rhythmic block of choice strokes, freestyle pacing, and snappy sprints. We are building the endurance, babe! Clock leaves you at 7:37.<\/li>\n<li><strong>Main Set 2 (16 Mins):<\/strong> Short, sharp, and spicy! This ladder features plenty of quick choice sprints and fast freestyle intervals to really torch those calories. Wrap it up by 8:54.<\/li>\n<li><strong>Cooldown (6 Mins):<\/strong> A gentle 150 to 200 choice swim to bring the heart rate down nicely. You did it, gorgeous!<\/li>\n<\/ul>\n<div class=\"footer\">\n<p>Brought to you with love and pride by the <strong>KC Wave Swim Team<\/strong>. Now go shower, moisturize, and strut your stuff! \ud83c\udf0a\u2764\ufe0f<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Darlings, today we are honoring absolute royalty! This gorgeous, high-energy pool session commemorates August 12th, 2009\u2014the historic day our iconic trailblazer Harvey Milk was posthumously awarded the Presidential Medal of Freedom by Barack Obama. Talk about making a splash! \ud83c\udff3\ufe0f\u200d\ud83c\udf08\ud83d\udc85 \ud83c\udfca\u200d\u2642\ufe0f Choose Your Flavor: Hard, Harder, or Hardest The workout is beautifully structured into three &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/august-11th-fabulous-freedom-swim-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">August 11th \u201cFabulous Freedom\u201d Swim Workout<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":609,"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-608","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\/1000010866.jpeg?fit=1825%2C1369&ssl=1","_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/608","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=608"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/608\/revisions"}],"predecessor-version":[{"id":610,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/608\/revisions\/610"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/609"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}