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 9, Day 1


30 minutes, as many reps as possible:

30 seconds of vertical kick

Breaking Muscle Shop

Sprint: 25m

Swim: 50m