{"id":654,"date":"2026-10-06T21:45:44","date_gmt":"2026-10-07T02:45:44","guid":{"rendered":"https:\/\/www.kcwave.club\/team\/?p=654"},"modified":"2026-10-06T21:45:46","modified_gmt":"2026-10-07T02:45:46","slug":"september-6th-kc-rainbow-tour-swim-workout","status":"publish","type":"post","link":"https:\/\/www.kcwave.club\/team\/september-6th-kc-rainbow-tour-swim-workout\/","title":{"rendered":"September 6th &#8220;KC Rainbow Tour&#8221; Swim Workout"},"content":{"rendered":"<p> \ud83c\udff3\ufe0f\u200d\ud83c\udf08 Lace up your caps and dive into history, darlings! This workout is serving fitness, endurance, and local LGBTQ history all in one wet and wild package. Choose your flavor\u2014<strong>Hard<\/strong>, <strong>Harder<\/strong>, or <strong>Hardest<\/strong>\u2014and let&#8217;s get moving! \ud83c\udff3\ufe0f\u200d\ud83c\udf08 <\/p>\n<\/header>\n<hr>\n<section>\n<h2>Warmup (Clock: 8:10 AM)<\/h2>\n<p>Dip those toes in and get ready to stretch it out for a quick <strong>10 minutes<\/strong>. We are shaking off the cobwebs and waking up the muscles with a mix of free, kick, and pull.<\/p>\n<ul>\n<li><strong>Hard:<\/strong> A breezy 300 yards.<\/li>\n<li><strong>Harder:<\/strong> Pushing it slightly to 400 yards.<\/li>\n<li><strong>Hardest:<\/strong> Serving absolute stamina right out of the gate with 500 yards.<\/li>\n<\/ul>\n<\/section>\n<section>\n<h2>Main Set 1 (Clock: 8:31 AM)<\/h2>\n<p>Honey, it&#8217;s time for the main event! This set is a gorgeous ladder of intervals ranging from quick 25-yard sprints to beefy 100\/150-yard endurance strides. You&#8217;ve got <strong>20 minutes<\/strong> to give us style, choice, and pure freestyle elegance.<\/p>\n<ul>\n<li><strong>Hard:<\/strong> 800 yards of pure dedication.<\/li>\n<li><strong>Harder:<\/strong> 900 yards of breathless beauty.<\/li>\n<li><strong>Hardest:<\/strong> 1050 yards of absolute overachieving excellence.<\/li>\n<\/ul>\n<\/section>\n<section>\n<h2>Main Set 2 (Clock: 8:55 AM)<\/h2>\n<p>We love a repetitive queen! This block is all about stamina, demanding that you <strong>Repeat x4<\/strong> a sequence of high-energy intervals. You have <strong>23 minutes<\/strong> to survive and thrive through this cardio drama.<\/p>\n<ul>\n<li><strong>Hard:<\/strong> Four rounds of 125, 25, 25, and 25 free\/choice (800 yards total).<\/li>\n<li><strong>Harder:<\/strong> Bumping up the distance to a total of 1000 yards.<\/li>\n<li><strong>Hardest:<\/strong> Full-on athletic royalty status at 1400 yards.<\/li>\n<\/ul>\n<\/section>\n<section>\n<h2>Cooldown (Clock: 9:00 AM)<\/h2>\n<p>You did it, babes! Time to let the heart rate drop, catch your breath, and gracefully glide through <strong>5 minutes<\/strong> of your favorite choice stroke. Relax, you earned it.<\/p>\n<ul>\n<li><strong>Hard:<\/strong> 100 yards of pure relaxation.<\/li>\n<li><strong>Harder &amp; Hardest:<\/strong> 150 yards of luxurious recovery.<\/li>\n<\/ul>\n<\/section>\n<hr>\n<footer>\n<h2>The Grand Totals \ud83c\udfc6<\/h2>\n<p>Depending on how hard you flexed today, here is what you crushed:<\/p>\n<ul>\n<li><strong>Hard Track:<\/strong> 2,000 yards of gorgeous work.<\/li>\n<li><strong>Harder Track:<\/strong> 2,450 yards of pure sweat and glitter.<\/li>\n<li><strong>Hardest Track:<\/strong> 3,100 yards because you are a champion, sweetie!<\/li>\n<\/ul>\n<p><em>Don&#8217;t forget to check out kcrainbowtour.com to get your local LGBTQ history fix after you dry off! \ud83c\udf08<\/em><\/p>\n<\/footer>\n<p><\/body><br \/>\n<\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud83c\udff3\ufe0f\u200d\ud83c\udf08 Lace up your caps and dive into history, darlings! This workout is serving fitness, endurance, and local LGBTQ history all in one wet and wild package. Choose your flavor\u2014Hard, Harder, or Hardest\u2014and let&#8217;s get moving! \ud83c\udff3\ufe0f\u200d\ud83c\udf08 Warmup (Clock: 8:10 AM) Dip those toes in and get ready to stretch it out for a quick &hellip; <a href=\"https:\/\/www.kcwave.club\/team\/september-6th-kc-rainbow-tour-swim-workout\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">September 6th &#8220;KC Rainbow Tour&#8221; Swim Workout<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":658,"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-654","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\/10\/1000011629-scaled.jpeg?fit=2560%2C1920&ssl=1","_links":{"self":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/654","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=654"}],"version-history":[{"count":3,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/654\/revisions"}],"predecessor-version":[{"id":657,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/posts\/654\/revisions\/657"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media\/658"}],"wp:attachment":[{"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/media?parent=654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/categories?post=654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kcwave.club\/team\/wp-json\/wp\/v2\/tags?post=654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}