{"id":622,"date":"2026-09-02T19:47:10","date_gmt":"2026-09-03T00:47:10","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=622"},"modified":"2026-09-02T19:47:11","modified_gmt":"2026-09-03T00:47:11","slug":"september-1st-welcome-back-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/september-1st-welcome-back-workout\/","title":{"rendered":"September 1st \u201cWelcome Back\u201d Workout"},"content":{"rendered":"<p>&nbsp;<\/p>\n<div style=\"max-width: 600px; margin: 0 auto; background: #ffffff; padding: 30px; border-radius: 15px; box-shadow: 0 4px 15px rgba(0,0,0,0.1); border-left: 8px solid #ff69b4;\">\n<p style=\"font-style: italic; text-align: center; color: #666; margin-bottom: 25px;\">KC Wave is back in the pool at UMKC for September 1st, and honey, we are making a splash!<\/p>\n<p>Listen up, sisters, because whether you chose the <strong>Hard<\/strong>, <strong>Harder<\/strong>, or absolutely grueling <strong>Hardest<\/strong> lane, today\u2019s workout was a total internal validation journey. Here is exactly how we served it, from head to beautifully pedicured toe:<\/p>\n<h2 style=\"color: #9400d3; font-size: 20px; border-bottom: 2px solid #f0e6fa; padding-bottom: 5px;\">\ud83d\udd25 The Warmup &amp; Drills<\/h2>\n<ul style=\"list-style-type: none; padding-left: 0;\">\n<li style=\"margin-bottom: 10px;\">\u2728 <strong>The Warmup:<\/strong> A little 300 to 500-yard introductory glide to get the shoulders moving and shake off the cobwebs. Total wake-up call.<\/li>\n<li style=\"margin-bottom: 10px;\">\u2728 <strong>Drills &amp; Tips:<\/strong> Ten minutes of technique courtesy of Lydia! We love a mentor who gives us the absolute best pointers to keep our form pristine.<\/li>\n<\/ul>\n<h2 style=\"color: #00bfff; font-size: 20px; border-bottom: 2px solid #e6f7ff; padding-bottom: 5px;\">\ud83c\udfca\u200d\u2642\ufe0f Main Sets (The Real Drama)<\/h2>\n<ul style=\"list-style-type: none; padding-left: 0;\">\n<li style=\"margin-bottom: 10px;\">\u26a1 <strong>Main Set 1:<\/strong> A repeated sequence ranging from 700 to 1,000 yards. It was giving pure versatility with quick-switch free and back combinations on tight intervals. The heart rates were definitely giving *elevated dramatic monologue*.<\/li>\n<li style=\"margin-bottom: 10px;\">\u26a1 <strong>Main Set 2:<\/strong> The real endurance test! A gorgeous descending ladder of yardage that tested our pacing and stamina. We pushed through like the resilient icons we are.<\/li>\n<\/ul>\n<h2 style=\"color: #32cd32; font-size: 20px; border-bottom: 2px solid #f0fff0; padding-bottom: 5px;\">\ud83e\uddd8\u200d\u2642\ufe0f Cooldown &amp; Grand Totals<\/h2>\n<ul style=\"list-style-type: none; padding-left: 0;\">\n<li style=\"margin-bottom: 10px;\">\u2728 <strong>Cooldown:<\/strong> A blissful 100 to 150 yards of your absolute choice to gently lower the heart rate and stretch out that stunning posture.<\/li>\n<li style=\"margin-bottom: 10px;\">\ud83c\udfc6 <strong>The Final Yardage tally:<\/strong>\n<ul>\n<li><strong>Hard Lane:<\/strong> A chic 1,850 yards.<\/li>\n<li><strong>Harder Lane:<\/strong> A very respectable 2,200 yards.<\/li>\n<li><strong>Hardest Lane:<\/strong> An absolute overachieving 2,700 yards. Obsessed!<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"margin-top: 30px; font-weight: bold; text-align: center; color: #ff1493; font-size: 18px;\">Now go dry off, grab a protein shake, and let&#8217;s get ready to dominate the next session! \ud83d\udc96\u200d\u2642\ufe0f\ud83d\udca6<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; KC Wave is back in the pool at UMKC for September 1st, and honey, we are making a splash! Listen up, sisters, because whether you chose the Hard, Harder, or absolutely grueling Hardest lane, today\u2019s workout was a total internal validation journey. Here is exactly how we served it, from head to beautifully pedicured &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/september-1st-welcome-back-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">September 1st \u201cWelcome Back\u201d Workout<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":623,"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-622","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\/09\/IMG_2584.jpeg?fit=1195%2C896&ssl=1","_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/622","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=622"}],"version-history":[{"count":2,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/622\/revisions"}],"predecessor-version":[{"id":625,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/622\/revisions\/625"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/623"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=622"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}