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 1, Day 2


5 rounds:

  • 25m underwater kettlebell carry (35lb for men, 20lb for women). Breathe as needed, but don't advance unless you're underwater.

  • Breaking Muscle Shop

    25 goblet squats