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 5, Day 1



100 Air Squats

10 x 25 Flutter kick (with or without board), 10 seconds rest between each rep


100 Air Squats

5 x 50 Swim, 10 seconds rest between each rep


50 Push Ups