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 2


20x Dumbbell cleans (35/25lbs)

50 Butterfly


18x Pushups

50 Backstroke


16x Burpees

50 Breast stroke


14x Squats

50 Freestyle


12x Situps

50 Butterfly


10x Dumbbell snatches (35/25lbs)

50 Backstroke


8x Double Unders

50 Breaststroke


6x Jumping Lunges

50 Freestyle


(Alll exercises to scale. Use any stroke you are comfortable with. You can keep to the same stroke in all reps if desired.)