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.


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Week 2, Day 1

30 minutes continuous work, with fins:

  • 28 Day Meditation Challenge

    30 second plank hold

  • 25m kick on back or side in streamline position

  • 25m swim


Week 2, Day 2

10 minute swim with medball (20lb for men, 12lb for women)

Swim continuously without touching the bottom except when you come across a set of flags. The ball may not travel underneath the flags. You may stand and throw the ball over the flags or tread water and throw ball over. Standing is also allowed at the walls. Swim any style you like as long as the ball (or equivalent object) is being carried.


Rest 2 min


1 minute maximum distance kick with kickboard