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.


New Feature: Post your workout results, comments, and questions to the Breaking Muscle forum.


Week 12, Day 1

7 rounds 
  • 30 sec plank hold
  • 25m swim 
  • 30 sec hollow hold 
  • 25m kick 


Week 12, Day 2

400m/500yd swim with fins for time