{"id":611,"date":"2026-08-18T20:50:01","date_gmt":"2026-08-19T01:50:01","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=611"},"modified":"2026-08-18T20:50:02","modified_gmt":"2026-08-19T01:50:02","slug":"august-18th-anastasius-lagrantius-rosenstengel-swim-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/august-18th-anastasius-lagrantius-rosenstengel-swim-workout\/","title":{"rendered":"August 18th \u201cAnastasius Lagrantius Rosenstengel\u201d Swim Workout"},"content":{"rendered":"<div style=\"font-family: Arial, sans-serif; max-width: 600px; line-height: 1.6; color: #333;\">\n<p><strong>Oh, she is drenched, honey!<\/strong> This aquatic extravaganza celebrates <em>&#8220;Butch Appreciation&#8221;<\/em> and serves as a tribute to Anastasius Lagrantius Rosenstengel. It gives full-on cardio excellence. The menu has three tiers of intensity, so you can choose exactly how hard you want to serve today.<\/p>\n<h3 style=\"color: #ffc425;\">\ud83c\udfca\u200d\u2640\ufe0f Option 1: The &#8220;Hard&#8221; Routine (2,000 Yards)<\/h3>\n<ul>\n<li><strong>Warmup:<\/strong> A casual 300-yard splash (free, kick, pull) to wake up the muscles, darling.<\/li>\n<li><strong>Main Set 1:<\/strong> 800 yards of freestyle intervals that build up, then you have to <em>reverse it<\/em> like a Missy Elliott track.<\/li>\n<li><strong>Main Set 2:<\/strong> 750 yards where you get to make some &#8220;choices&#8221;\u2014we love autonomy!<\/li>\n<li><strong>Cooldown:<\/strong> A 150-yard choice swim to catch your breath.<\/li>\n<\/ul>\n<h3 style=\"color: #f37735;\">\ud83c\udf36\ufe0f Option 2: The &#8220;Harder&#8221; Routine (2,400 Yards)<\/h3>\n<ul>\n<li><strong>Warmup:<\/strong> 400 yards because we need a little extra fluffing.<\/li>\n<li><strong>Main Set 1:<\/strong> 1,000 yards of building intervals and that mandatory reverse-order drama.<\/li>\n<li><strong>Main Set 2:<\/strong> 850 yards of heavy freestyle mixed with choice intervals.<\/li>\n<li><strong>Cooldown:<\/strong> 150 yards to wind down the choreography.<\/li>\n<\/ul>\n<h3 style=\"color: #00b159;\">\ud83d\udd25 Option 3: The &#8220;Hardest&#8221; Routine (3,000 Yards)<\/h3>\n<ul>\n<li><strong>Warmup:<\/strong> A whopping 500 yards just to get the party started.<\/li>\n<li><strong>Main Set 1:<\/strong> 1,300 yards of absolute endurance torture. Peak lengths hit 150 yards before climbing right back down.<\/li>\n<li><strong>Main Set 2:<\/strong> 1,000 yards of intense, fast-paced intervals. Absolutely no room for slacking.<\/li>\n<li><strong>Cooldown:<\/strong> A generous 200 yards to make sure you don&#8217;t collapse on the pool deck.<\/li>\n<\/ul>\n<p style=\"margin-top: 20px; font-weight: bold; background-color: #f8f9fa; padding: 10px; border-left: 5px solid #00aedb;\">\n    \u23f1\ufe0f Total Time: 58 minutes of pure, unadulterated pool-side hustling. Now go grab a towel and go look fabulous!\n  <\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Oh, she is drenched, honey! This aquatic extravaganza celebrates &#8220;Butch Appreciation&#8221; and serves as a tribute to Anastasius Lagrantius Rosenstengel. It gives full-on cardio excellence. The menu has three tiers of intensity, so you can choose exactly how hard you want to serve today. \ud83c\udfca\u200d\u2640\ufe0f Option 1: The &#8220;Hard&#8221; Routine (2,000 Yards) Warmup: A casual &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/august-18th-anastasius-lagrantius-rosenstengel-swim-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">August 18th \u201cAnastasius Lagrantius Rosenstengel\u201d Swim Workout<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":612,"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-611","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\/IMG_2539.jpeg?fit=1652%2C1344&ssl=1","_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/611","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=611"}],"version-history":[{"count":3,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/611\/revisions"}],"predecessor-version":[{"id":615,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/611\/revisions\/615"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/612"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=611"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=611"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}