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 7, Day 1


Vertical kick modified, Tabata: Best performed in a diving well or the deep end of the pool. Choose between flutter (more challenging) and egg beater (less challenging). The interval will be 20 seconds on, 10 seconds off, as follows: 10 seconds with hands at water level, 5 seconds with hands at face level, 5 seconds with hands above head.