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



10 rounds:


  • Hold medicine ball (20lb for men/14lb for women) overhead fro 10 seconds before the swim
  • 50m sprint swim
  • Rest 50 seconds