These workouts are designed by All-American swimmer and world record holder Hannah Caldas. She swims 4,000 meters per day, 2 hours per day, 6 days a week.


Hannah has designed this workout program to increase your overall strength and conditioning while also improving your swim technique and speed in the water.


Post your results, comments, and questions to the Breaking Muscle forum.


Week 1,  Day 1

Complete all three sections for time:


1. 40 Kettlebell swings (1.5 pood for men/1 pood for women)

1.5 pood = 24kg

1 pood = 16kg


2. 4 rounds:

  • 25m Walk the Bottom: Underwater with kettlebell (You can come up to breathe if needed but may not advance unless you are underwater and carrying the kettlebell)
  • 10 Situps
  • 25m Dolphin Kick on back
  • 25m Swim


3. 40 Kettlebell Swings


Week 1, Day 2

For 20 minutes: 1 minute on, 1 minute off

50 Freestyle

Max handstand pushups (HSPU) until the minute is up


For scoring: Subtract the number of HSPU to the 50 free time (Example: if you swim the 50 free in 30 seconds and you complete 5 HSPU within the minute, your score for that round is 25)


Click on the number below that corresponds to the week of training you're in.


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