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 these workouts to increase your overall strength and conditioning while also improving your swim technique and speed in the water.


Week 3, Day 2


10x Power Clean (95/65lbs)

Swim across the pool

Breaking Muscle Shop

9x Overhead Squat (95/65lbs)

Swim back


8x Power Clean

Swim across

9x Overhead Squat

Swim Back


Repeat, decreasing by 1 until you have one rep of each exercise left.

1x Power Clean

Swim across pool

1x Overhead Squat