{"id":626,"date":"2026-09-08T21:38:21","date_gmt":"2026-09-09T02:38:21","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=626"},"modified":"2026-09-08T22:01:28","modified_gmt":"2026-09-09T03:01:28","slug":"september-8th-still-fighting-swim-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/september-8th-still-fighting-swim-workout\/","title":{"rendered":"September 8th \u201c Still Fighting\u201d Swim Workout"},"content":{"rendered":"<div class=\"wp-pride-card-container\">\n<style>\n        @import url('https:\/\/googleapis.com');<\/p>\n<p>        \/* Scoped wrapper to protect WordPress theme layouts *\/\n        .wp-pride-card-container {\n            font-family: 'Montserrat', sans-serif;\n            background: linear-gradient(135deg, #0d0221, #0f0c1b, #190019);\n            color: #ffffff !important;\n            padding: 40px 20px;\n            margin: 20px auto;\n            line-height: 1.7;\n            border-radius: 24px;\n        }<\/p>\n<p>        \/* The Ultimate Rainbow Border Pride Card *\/\n        .wp-pride-card {\n            max-width: 750px;\n            margin: 0 auto;\n            position: relative;\n            background: #140d26;\n            border-radius: 24px;\n            padding: 45px 35px;\n            box-shadow: 0 20px 50px rgba(244, 63, 94, 0.25);\n            overflow: hidden;\n            box-sizing: border-box;\n        }<\/p>\n<p>        \/* Animated Rainbow Top Edge *\/\n        .wp-pride-card::before {\n            content: '';\n            position: absolute;\n            top: 0;\n            left: 0;\n            right: 0;\n            height: 8px;\n            background: linear-gradient(90deg, #ff0055, #ff5500, #ffcc00, #00ff66, #00ccff, #ff00ff);\n            background-size: 200% auto;\n            animation: wpRainbowGlide 4s linear infinite;\n        }<\/p>\n<p>        @keyframes wpRainbowGlide {\n            0% { background-position: 0% 50%; 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This gorgeous, high-energy session commemorates September 8th, 1975\u2014the historic day gay pioneer Leonard Matlovich graced the cover of Time magazine to challenge the military&#8217;s anti-LGBTQ+ ban. We are swimming proud, swimming fast, and leaving everything in the pool!<\/p>\n<\/p><\/div>\n<p>        <!-- Section 1: The Tiers --><\/p>\n<h2 class=\"wp-section-title\">The Structural Tea (Workout Tiers)<\/h2>\n<p class=\"wp-intro-text\">Depending on how much drama your shoulders are prepared to handle today, you have three stunning tracks to choose from:<\/p>\n<div class=\"wp-tier-container\">\n<div class=\"wp-tier-card wp-tier-hard\">\n<div><span class=\"wp-tier-label\">Hard Tier:<\/span> A respectable <strong>1,800 yards\/meters<\/strong> for a gorgeous, light-intensity burn.<\/div>\n<\/p><\/div>\n<div class=\"wp-tier-card wp-tier-harder\">\n<div><span class=\"wp-tier-label\">Harder Tier:<\/span> A sassy <strong>2,300 yards\/meters<\/strong> to really get the heart pumping and the muscles toned.<\/div>\n<\/p><\/div>\n<div class=\"wp-tier-card wp-tier-hardest\">\n<div><span class=\"wp-tier-label\">Hardest Tier:<\/span> A completely show-stopping <strong>2,700 yards\/meters<\/strong> for the absolute divas who want to utterly dominate the lane.<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p>        <!-- Section 2: The Sets --><\/p>\n<h2 class=\"wp-section-title\">The Main Routine Breakdown<\/h2>\n<div class=\"wp-runway-list\">\n<div class=\"wp-runway-step wp-step-warmup\">\n                <span class=\"wp-step-title\">The Warmup (10 Mins):<\/span> A silky-smooth blend of freestyle, backstroke, and breaststroke to wake up the body and get lubricated. The Hardest tier sneaks in a sneaky pull set to get those upper bodies <strong>snatched<\/strong>!\n            <\/div>\n<div class=\"wp-runway-step wp-step-set1\">\n                <span class=\"wp-step-title\">Main Set 1 (14 Mins):<\/span> A rapid-fire, high-precision mix of 25s, 50s, and 75s on strict, quick clocks. It alternates strokes constantly to keep your heart rate guessing and your technique flawless. Finishing off with a spicy 100 IM, because variety is the spice of life!\n            <\/div>\n<div class=\"wp-runway-step wp-step-set2\">\n                <span class=\"wp-step-title\">Main Set 2 (27 Mins):<\/span> The true endurance runway. We are talking grueling 50s, 75s, 100s, and 150s with choice strokes, culminating in a fierce, timed 100 or 200 IM for time. This is where we show our grit, honey!\n            <\/div>\n<div class=\"wp-runway-step wp-step-cooldown\">\n","protected":false},"excerpt":{"rendered":"<p>A Fabulous Homage to Leonard Matlovich Darlings, today we are serving absolute aquatic excellence while honoring a true icon! This gorgeous, high-energy session commemorates September 8th, 1975\u2014the historic day gay pioneer Leonard Matlovich graced the cover of Time magazine to challenge the military&#8217;s anti-LGBTQ+ ban. We are swimming proud, swimming fast, and leaving everything in &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/september-8th-still-fighting-swim-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">September 8th \u201c Still Fighting\u201d Swim Workout<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":627,"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-626","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\/1000011149-scaled.jpeg?fit=2560%2C1406&ssl=1","_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/626","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=626"}],"version-history":[{"count":6,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/626\/revisions"}],"predecessor-version":[{"id":642,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/626\/revisions\/642"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/627"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=626"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=626"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=626"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}