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 this workout program 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
Week 1, Day 2
For 20 minutes: 1 minute on, 1 minute off
50 Freestyle
Max handstand pushups (HSPU) until the minute is up
For scoring: Subtract the number of HSPU to the 50 free time (Example: if you swim the 50 free in 30 seconds and you complete 5 HSPU within the minute, your score for that round is 25)
Click on the number below that corresponds to the week of training you're in.
Week 2, Day 1
On the minute, as many rounds in 15 minutes:
Freestyle sprint: Start with 15m underwater kick
Broad jump back to the blocks
Week 2, Day 2
20x Dumbbell cleans (35/25lbs)
50 Butterfly
18x Pushups
50 Backstroke
16x Burpees
50 Breast stroke
14x Squats
50 Freestyle
12x Situps
50 Butterfly
10x Dumbbell snatches (35/25lbs)
50 Backstroke
8x Double Unders
50 Breaststroke
6x Jumping Lunges
50 Freestyle
(Alll exercises to scale. Use any stroke you are comfortable with. You can keep to the same stroke in all reps if desired.)
Click on the number below that corresponds to the week of training you're in.
Week 3, Day 1
50-40-30-20-10 Double Unders
50m Sprint from the block
Week 3, Day 2
10x Power Clean (95/65lbs)
Swim across the pool
9x Overhead Squat (95/65lbs)
Swim back
8x Power Clean
Swim across
9x Overhead Squat
Swim Back
Repeat, decreasing by 1 until you have one rep of each exercise left.
1x Power Clean
Swim across pool
1x Overhead Squat
Click on the number below that corresponds to the week of training you're in.
Week 4, Day 1
100 Swim, rest 10”
50 Swim, rest 10”
7 rounds:
25 Kick
25 Scull
25 Drill
25 Swim
10 Wall Balls
50 Swim, rest 10”
100 Swim
Record total time
Week 4, Day 2
A.
10x Dumbbell Man Makers (35 lb. for men; 25 lb. for women)
Rest 1 minute
B.
Hypoxic pull 500 yards or 400 meters, with increasing bi-lateral breathing pattern (Start at every 3 strokes, move on to every 5, every 7 and start back at every 3, by 25)
Rest 1 minute
C.
Walk the bottom of the pool with kettlebell for max distance. Measure distance for score
Click on the number below that corresponds to the week of training you're in.
Week 5, Day 1
100 Air Squats
10 x 25 Flutter kick (with or without board), 10 seconds rest between each rep
100 Air Squats
5 x 50 Swim, 10 seconds rest between each rep
50 Push Ups
Week 5, Day 2
100 Curtis Ps (95/55): (Hang squat clean, a lunge on each leg, then shoulders to overhead)
Everytime you break/let go of bar, there is a 50m swim penalty. Count total distance swam.
Click on the number below that corresponds to the week of training you're in.
Week 6, Day 1
3 Rounds:
3 minute Plank
25 Underwater Swim (Dolphin kick preferred)
10 Pool Turkish Get Ups
25 Sprint
Week 6, Day 2
Timed 500 or 1000 yards (If working in meters, 400 or 800 meters)
Click on the number below that corresponds to the week of training you're in.
Week 7, Day 1
Vertical kick modified, Tabata: Best performed in a diving well or the deep end of the pool. Choose between flutter (more challenging) and egg beater (less challenging). The interval will be 20 seconds on, 10 seconds off, as follows: 10 seconds with hands at water level, 5 seconds with hands at face level, 5 seconds with hands above head.
Week 7, Day 2
21 min AMRAP:
- 50m Kettlebell Walk (Breathe as needed, but stop walking when you breathe)
- 100m Swim
Click on the number below that corresponds to the week of training you're in.
Week 8, Day 1
With a pull buoy and paddles:
5x100 as 25 front scull, 75m swim. Rest 30 seconds between each.
Max Push Ups
Week 8, Day 2
5 Rounds:
100 4ct Flutter Kicks (Dry)
50m Swim
10 Rounds:
10 Burpees
25m Swim
Click on the number below that corresponds to the week of training you're in.
Week 9, Day 1
30 minutes, as many reps as possible:
30 seconds of vertical kick
Sprint: 25m
Swim: 50m
Week 9, Day 2
Timed 500m swim (Compare to Week 6)
Click on the number below that corresponds to the week of training you're in.
Week 10, Day 1
5 Rounds With Fins:
10 seconds of Vertical Dolphin Kicking (Use core control to make sure you stay in place)
25m Underwater Dolphin Kick
10x Teabag (With arms on pool edge push all the way up to full elbow extension without using legs, and without getting out of the pool)
Week 10, Day 2
5x Turkish Get Ups (35/25) per arm
50 Swim (Non-freestyle)
Then 1 minute Hollow Hold
5x Turkish Get Ups
50 Swim Freestyle
Then 1 minute Plank
5x Turkish Get Ups
50 Swim non freestyle
Then 1 minute max Air Squats
Rest 2 minutes
50 Swim all out, your choice of stroke
Click on the number below that corresponds to the week of training you're in.
Week 11, Day 1
21 Kettlebell Thrusters (35/25)
50m Sprint
Rest 1 minute
15 Kettlebell Thrusters
50m Sprint
Rest 2 minutes
9 Kettlebell Thrusters
50m Sprint
Week 11, Day 2
50m Swim
50 Squats
50 Kick
50 Sit Ups
50 Pull (swim)
50 Push Ups
50m Swim
Click on the number below that corresponds to the week of training you're in.
Week 12, Day 1
Start with overhead walking lunges around the whole pool. (25/15 lbs) Walk both length and width. If the pool is long course, do one side of the pool.
Swim 500 with fins and paddles
Week 12, Day 2
For 30 minutes:
50m Swim
1 Handstand Push Up
50m Swim
2 Handstand Push Ups
50m Swim
3 Handstand Push Up
Continue to add 1 Handstand Push Up every time you swim 50m
Click on the number below that corresponds to the week of training you're in.
