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 1



  • 200m swim 
  • 20 Russian twists (35/20lb) 
  • 100m swim 
  • 15 hand-release push-ups 
  • 50m swim 
  • 50 air squats