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 4, Day 1

50 swim

get out of the pool

perform a plank and side-walk between your lane and the lane next to yours and back

50 swim

get out of the pool

perform a plank and side-walk between your lane 2 lanes over from yours and back

50 swim

get out of the pool

perform a plank and side-walk between your lane 3 lanes over from yours and back

50 swim

max plank hold

Rest 5 minutes and repeat one more time. Compare max plank times.

 
Week 4, Day 2

400m/500yd swim for time

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