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 1, Day 1
7 rounds
- 10x OH KB squats unilaterally 5R then 5L, 16kg men/12kg women
- carry KB across the pool any way desired
- 10x OH walking lunges with KB (10 per arm, each step counts as 1)
- dive in and sprint down and back in the pool (50m in a 25m pool)
- rest 2 minutes
Week 1, Day 2
EOMOM for 20 minutes
- 5 burpees
- max distance swim