{"id":645,"date":"2026-09-22T21:42:27","date_gmt":"2026-09-23T02:42:27","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=645"},"modified":"2026-09-22T21:42:29","modified_gmt":"2026-09-23T02:42:29","slug":"september-22nd-bi-visibility-day-swim-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/september-22nd-bi-visibility-day-swim-workout\/","title":{"rendered":"September 22nd “Bi+ Visibility Day” Swim Workout"},"content":{"rendered":"

\ud83c\udfca\u200d\u2642\ufe0f Happy (Almost) Bi+ Visibility Day, Icons! \ud83d\udc96\ud83d\udc9c\ud83d\udc99<\/p>\n

Listen up, swimmers! Before we dive into the details, tomorrow is September 23rd, which means it is the 27th annual Bi+ Visibility Day<\/strong>! We love representation, so let’s bring that exact energy into the pool today. Here is the absolute tea on today’s workout menu, broken down by how much of a warrior you feel like being.<\/p>\n<\/header>\n

 <\/p>\n

\n

\u2728 Choose Your Destiny: The Tiers \u2728<\/h2>\n\n\n\n\n\n\n\n\n
Workout Segment<\/th>\n\ud83d\udd25 Hard Tier (1,800 Total)<\/th>\n\ud83d\udc85 Harder Tier (2,150 Total)<\/th>\n\ud83d\udc51 Hardest Tier (2,300 Total)<\/th>\n\u23f0 Time & Clock<\/th>\n<\/tr>\n<\/thead>\n
Warmup<\/strong>
\nGet those muscles loose, honey!<\/small><\/td>\n		\n
    \n
  • 100 free<\/li>\n
  • 100 choice<\/li>\n
  • 3x 50s choice<\/li>\n<\/ul>\n

    Total: 350<\/strong><\/td>\n

\n
    \n
  • 100 free<\/li>\n
  • 100 IM<\/li>\n
  • 4x 50s choice<\/li>\n<\/ul>\n

    Total: 400<\/strong><\/td>\n

\n
    \n
  • 100 free<\/li>\n
  • 100 IM<\/li>\n
  • 4x 50s choice<\/li>\n<\/ul>\n

    Total: 400<\/strong><\/td>\n

10 min<\/strong>
\nStart: 8:10<\/td>\n<\/tr>\n
Drill Set<\/strong>
\nTechnique is everything, darling.<\/small><\/td>\n		\n
    \n
  • 8x 25 flutter kick (f\/s\/s\/b)<\/li>\n
  • 4x 25 minimal breaths<\/li>\n<\/ul>\n

    Total: 300<\/strong><\/td>\n

\n
    \n
  • 8x 25 flutter kick (f\/s\/s\/b)<\/li>\n
  • 4x 25 minimal breaths<\/li>\n<\/ul>\n

    Total: 300<\/strong><\/td>\n

\n
    \n
  • 8x 25 flutter kick (f\/s\/s\/b)<\/li>\n
  • 4x 25 minimal breaths<\/li>\n<\/ul>\n

    Total: 300<\/strong><\/td>\n

15 min<\/strong>
\nStart: 8:25<\/td>\n<\/tr>\n
Main Set<\/strong>
\nWhere the real drama happens.<\/small><\/td>\n		2x through a spicy interval mix:<\/strong> 25 free, 25 fast free, 50 free kick\/swim, 25 free, 25 fast back, and 50 back kick\/swim.<\/p>\n

Followed by the endurance runway:<\/strong> breathing patterns (3\/5\/7), 3 underwaters per wall on the 150s, and a 100 back to catch your breath.<\/p>\n

Total: 950<\/strong><\/td>\n

2x through the upgraded mix:<\/strong> 50 free, 25 fast free, 50 free kick\/swim, 50 free, 25 fast back, and 50 back kick\/swim.<\/p>\n

Followed by the extra endurance block:<\/strong> 100 free breathing 3\/5\/7, 200 free with 4 underwaters per wall, and a 100 flutter kick challenge.<\/p>\n

Total: 1,200<\/strong><\/td>\n

2x through the ultimate main stage:<\/strong> 50 free, 25 fast free, 75 free kick\/swim, 50 free, 25 fast back, and 75 back kick\/swim.<\/p>\n

Followed by the absolute boss endurance block:<\/strong> 100 free breathing 3\/5\/7\/9 (the lung capacity!), 250 free with 5 underwaters per wall, and a 100 flutter kick.<\/p>\n

Total: 1,400<\/strong><\/td>\n

30 min<\/strong>
\nStart: 8:55<\/td>\n<\/tr>\n
Cool Down<\/strong>
\nRelax and breathe out the stress.<\/small><\/td>\n		200 free
\nTotal: 200<\/strong><\/td>\n		250 free
\nTotal: 250<\/strong><\/td>\n		300 free
\nTotal: 300<\/strong><\/td>\n		5 min<\/strong>
\nStart: 9:00<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/section>\n

 <\/p>\n