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.


New Feature: Post your workout results, comments, and questions to the Breaking Muscle forum.



Week 11, Day 1


EMOM (Every Minute On the Minute) for 20 minutes:

5X burpees

25m sprint swim


Week 11, Day 2


5 rounds

  • 100m swim
  • 1 minute rest
  • 1 minute kick for distance (kick any style)