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 4, Day 2

 

A.

10x Dumbbell Man Makers (35 lb. for men; 25 lb. for women)

Breaking Muscle Shop

Rest 1 minute

 

B.

Hypoxic pull 500 yards or 400 meters, with increasing bi-lateral breathing pattern (Start at every 3 strokes, move on to every 5, every 7 and start back at every 3, by 25)

Rest 1 minute

 

C.

Walk the bottom of the pool with kettlebell for max distance. Measure distance for score.

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