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.


Cycle 3, Week 1, Day 2



100x 4 count Flutter Kick
Kick x50


100x 4ct Flutter Kick
Swim 50


100x 4ct Flutter Kick
Push Plate under water for distance