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 1,  Day 1



Complete all three sections for time:


1. 40 Kettlebell swings (1.5 pood for men/1 pood for women)

1.5 pood = 24kg

1 pood = 16kg


2. 4 rounds:

  • 25m Walk the Bottom: Underwater with kettlebell (You can come up to breathe if needed but may not advance unless you are underwater and carrying the kettlebell)
  • 10 Situps
  • 25m Dolphin Kick on back
  • 25m Swim


3. 40 Kettlebell Swings