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



With fins:

  • 200 kick on your back (dolphin kick preferred but flutter okay)
  • Rest 1 min 
  • 200 swim with fins (note time)
  • Rest 3 min 
  • 200 swim no fins, all out for time

Burpee penalty of 5 burpees for every second over the time with fins.