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 11, Day 1


10x 50 Swim (Rest 30 seconds)
Before each swim perform double unders (DU). #1- 100 DU, #2-90 DU, #3-80 DU...
Note the time for the swim only. Try not to allow each repetition of 50 to deviate more than 2 seconds.