{"id":650,"date":"2026-09-29T21:44:39","date_gmt":"2026-09-30T02:44:39","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=650"},"modified":"2026-09-29T21:44:41","modified_gmt":"2026-09-30T02:44:41","slug":"september-29th-part-of-history-since-the-beginning-swim-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/september-29th-part-of-history-since-the-beginning-swim-workout\/","title":{"rendered":"September 29th &#8220;Part of History Since the Beginning&#8221; Swim Workout"},"content":{"rendered":"<h2>\ud83c\udf08 Honey, Grab Your Speedo: It\u2019s Time to Splash! \ud83c\udf0a<\/h2>\n<p>Listen up, divas! Today\u2019s <strong>September 29th swim workout<\/strong> is serving pure aquatic excellence with a side of historical pride, because we are officially kicking off <strong>Happy (almost) LGBTQ History Month<\/strong> a few days early! KC Wave Swim Club is bringing you a three-tier menu of workouts categorized by just how much drama your lungs can handle: <strong>Hard<\/strong>, <strong>Harder<\/strong>, and <strong>Hardest<\/strong>. Let&#8217;s break down this gorgeous, high-yardage fantasy.<\/p>\n<h3>\ud83c\udfca\u200d\u2642\ufe0f The Breakdown<\/h3>\n<ul>\n<li><strong>Warmup (8:10 AM):<\/strong> We start by dipping our toes in the water with a sleek mix of free and choice yards. The &#8216;Hard&#8217; lane is taking a casual 300, while the &#8216;Hardest&#8217; lane is already doing the absolute most with a 500-yard opener. You have 10 minutes to look cute and get moving!<\/li>\n<li><strong>Main Set 1 (8:33 AM):<\/strong> Next, we are serving a non-stop intervals extravaganza! For 22 minutes straight, you\u2019ll be cycling through lengths of freestyle and choice strokes, dropping down from 200s all the way to quick, snappy 25 seconds of work. It&#8217;s a gorgeous 800, 950, or 1,300-yard endurance moment depending on your lane. Stay tight, keep your core engaged, and do not let that clock catch you slippin&#8217;!<\/li>\n<li><strong>Main Set 2 (8:54 AM):<\/strong> The main event, darling! This 19-minute ladder is a total leg-burning masterpiece. We are dropping down from 100s to fiery little 25-yard sprints, catching a quick breathless gossip session during the 25-second rest, and then climbing right back up the ladder. The &#8216;Hardest&#8217; lane is eating up a massive 1,050 yards here. Werk!<\/li>\n<li><strong>Cooldown (9:00 AM):<\/strong> Finally, the recovery we heavily deservet! Flush out that lactic acid with 100 to 200 yards of your favorite choice stroke. Just glide, breathe, and appreciate the view.<\/li>\n<\/ul>\n<h3>\ud83d\udcca The Grand Totals<\/h3>\n<p>By the time you pull yourself out of the pool, you will have absolutely crushed it:<\/p>\n<table border=\"1\" cellpadding=\"5\" style=\"border-collapse: collapse; text-align: center;\">\n<thead>\n<tr style=\"background-color: #ff007f; color: white;\">\n<th>Lane Track<\/th>\n<th>Total Yardage Served<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>Hard \ud83d\udc85<\/strong><\/td>\n<td>1,850 yards<\/td>\n<\/tr>\n<tr>\n<td><strong>Harder \ud83d\udd25<\/strong><\/td>\n<td>2,300 yards<\/td>\n<\/tr>\n<tr>\n<td><strong>Hardest \ud83d\udc51<\/strong><\/td>\n<td>3,050 yards<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Now go hit the showers, get dry, and get ready to celebrate our history. Happy swimming, icons! \ud83c\udff3\ufe0f\u200d\ud83c\udf08\u2728<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud83c\udf08 Honey, Grab Your Speedo: It\u2019s Time to Splash! \ud83c\udf0a Listen up, divas! Today\u2019s September 29th swim workout is serving pure aquatic excellence with a side of historical pride, because we are officially kicking off Happy (almost) LGBTQ History Month a few days early! KC Wave Swim Club is bringing you a three-tier menu of &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/september-29th-part-of-history-since-the-beginning-swim-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">September 29th &#8220;Part of History Since the Beginning&#8221; Swim Workout<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":651,"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-650","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\/1000011538-scaled.jpeg?fit=2560%2C1920&ssl=1","_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/650","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=650"}],"version-history":[{"count":1,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/650\/revisions"}],"predecessor-version":[{"id":652,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/650\/revisions\/652"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/651"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=650"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=650"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=650"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}