{"id":617,"date":"2026-08-25T20:52:34","date_gmt":"2026-08-26T01:52:34","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=617"},"modified":"2026-08-25T20:52:35","modified_gmt":"2026-08-26T01:52:35","slug":"august-25th-going-the-distance-swim-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/august-25th-going-the-distance-swim-workout\/","title":{"rendered":"August 25th \u201cGoing the Distance\u201d Swim Workout"},"content":{"rendered":"<p>Oh honey, we are throwing it all the way back to August 25th, 1875, when Matthew Webb became the original ultimate daddy by completing the first-ever swim across the English Channel. He served 39 miles over 22 hours\u2014talk about endurance! We are celebrating this historic splash with a workout that gives you three options depending on your mood: <strong>Hard<\/strong> (1,800 yards\/meters), <strong>Harder<\/strong> (2,000 yards\/meters), or <strong>Hardest<\/strong> (2,700 yards\/meters for the absolute overachievers).<\/p>\n<h4>\u2728 The Warmup (Getting Limber) \u2728<\/h4>\n<p>We are starting off easy to get those shoulders loose and ready to work. Depending on how brave you feel, you&#8217;re doing a mix of freestyle and breaststroke (plus a little backstroke if you&#8217;re feeling fancy) ranging from 300 to 500 yards. This little teaser takes about 10 minutes, wrapping up right around 7:10.<\/p>\n<h4>\ud83d\udd25 Main Set 1: The Build-Up \ud83d\udd25<\/h4>\n<p>Now we are turning up the heat! We kick things off with a 50 breaststroke where you need to count your strokes\u2014mindfulness, sweetie! Then we dive into a juicy mix of longer freestyle intervals and snappy breaststroke sprints. <\/p>\n<ul>\n<li><strong>Hard:<\/strong> 600 yards of pure determination.<\/li>\n<li><strong>Harder:<\/strong> 650 yards to keep it interesting.<\/li>\n<li><strong>Hardest:<\/strong> A massive 950 yards because you love the drama.<\/li>\n<\/ul>\n<p>This block takes 18 minutes, and by 7:29, the glow-up is officially real.<\/p>\n<h4>\ud83d\udca6 Main Set 2: The Main Event \ud83d\udca6<\/h4>\n<p>This is where we channeling our inner channel-swimmer, darling. It\u2019s a relentless, rapid-fire parade of 25s, 50s, 75s, and 100s. You&#8217;ll be switching back and forth between freestyle and breaststroke on tight intervals. It&#8217;s a gorgeous 650 yards for the first two tiers, or a punishing 850 yards for the &#8216;Hardest&#8217; lane. Clocking in at 17 minutes, you\u2019ll be gasping for air by 7:47.<\/p>\n<h4>\ud83e\udddc\u200d\u2642\ufe0f Fun Set: Under the Sea \ud83e\udddc\u200d\u2642\ufe0f<\/h4>\n<p>Time for a little underwater magic! Everyone is doing 4 x 25 underwater on a 1:30 interval. It&#8217;s giving mermaid, it&#8217;s giving high-stakes aquatic choreography. 100 yards total, 6 minutes of pure focus, wrapping up at 7:53.<\/p>\n<h4>\ud83d\udc8b Cooldown &#038; Totals \ud83d\udc8b<\/h4>\n<p>Time to lower the heart rate and look pretty. Finish off with a choice swim to stretch it out: 150, 200, or 300 yards. In just 7 minutes, by 8:00 on the dot, you are done, dusted, and ready for brunch.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Oh honey, we are throwing it all the way back to August 25th, 1875, when Matthew Webb became the original ultimate daddy by completing the first-ever swim across the English Channel. He served 39 miles over 22 hours\u2014talk about endurance! We are celebrating this historic splash with a workout that gives you three options depending &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/august-25th-going-the-distance-swim-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">August 25th \u201cGoing the Distance\u201d Swim Workout<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":619,"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-617","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\/1000011047.jpeg?fit=1496%2C1123&ssl=1","_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/617","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=617"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/617\/revisions"}],"predecessor-version":[{"id":618,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/617\/revisions\/618"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/619"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}