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.


Cycle 3, Week 3, Day 1



For 20 minutes:

  • 50m Swim
  • 5 Air Squats
  • 50m Swim
  • 10 Air Squats
  • 50m Swim
  • 15 Air Squats


Increase by 5 air squats every time until the end of the time.