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 6, Day 1

Swim 200m, check the time

Rest 2 min

Swim 200m, check time - goal is within 2 seconds (slower or faster than the first)

Rest 2 min

Swim 200m, check time - goal is within 1 second of the first

 

Week 6, Day 2
7 rounds 
  • 10x OH KB squats unilaterally 5R then 5L, 16kg men/12kg women
  • carry KB across the pool any way desired
  • 10x OH walking lunges with KB (10 per arm, each step counts as 1)
  • dive in and sprint down and back in the pool (50m in a 25m pool)
  • rest 2 minutes
Topic: