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 2,  Day 1



On the minute, as many rounds in 15 minutes:


Freestyle sprint: Start with 15m underwater kick

Broad jump back to the blocks