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.


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Week 5, Day 1

Tabata - 2 X 8 rounds of 20s work/10s rest with a 2-minute rest between each 4-minute set

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Egg beater kicking in the deep end of the pool

Week 5, Day 2

Swim 50m, count the number of strokes to complete

Rest 1 min

Swim 50m in 2 strokes less than before

Rest 1 min

Swim 50m in 4 strokes less than before


Don't rush the swim. It isn't important how fast you are swimming, rather how much water you can cover per stroke.


For every stroke over or under perform 1 burpee and a  25m all-out swim. If you have to perform multiple reps, rest up to 30 seconds between each.