Olympic Swimmer Katie Ledecky Shows Off New Team USA Workout Gear

The world of elite athleticism is a realm of dedication, discipline, and determination, and the female Team USA Olympians exemplify these qualities like no other. From sprinting sensation Allyson Felix to swimming prodigy Katie Ledecky, these remarkable athletes not only achieve greatness on the world stage but also offer insights into their rigorous training regimens, dietary choices, and personal philosophies. Dive into the stories behind their enviable physiques as we explore the training secrets, workout routines, and nutrition strategies that power these phenomenal women in their pursuit of Olympic glory.

1. Allyson Felix

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Sprinting legend Allyson Felix revealed her diet in an interview. “I usually keep breakfast light: yogurt and granola. In transit to the gym, I’ll have an acai bowl or some type of smoothie. Lunch is a salad with protein and fruit. And then for dinner (that’s my biggest meal) I eat a lot of fish, brown rice or sweet potatoes and veggies. Asparagus is one of my favorites. And zucchini.”

2. Katie Ledecky

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Swimmer Katie Ledecky revealed her training regime to Prevention. “I swim 10 times a week,” she says. “It’s quite a bit of training. It doesn’t really change in an Olympic year. We have other big meets throughout the four-year, in this case five-year, cycle.”

3. Gabby Douglas

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Gabby Douglas shared her training secrets with HollywoodLife. “Honestly and here’s my secret — I don’t workout my arms as much as I workout my legs or as much as my body. I love a long, toned arm and not too masculine, but that’s just my body. You love what you love and so I just do stretches with my arms to try to elongate everything.”

4. Megan Rapinoe

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Megan Rapinoe broke down her workout routine in an interview. “My workout is a combination between cardio, strength training, and on-field work. It’s a balance of all of those three. When I’m in my club team environment, it’s more soccer. When I’m away from that, I focus more in the gym on strength work. I try to build that base. A lot of Pilates, interval cardio work when I’m in the gym, too.”

5. Alex Morgan

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Alex Morgan shared some of her diet and workout secrets with The Beet. She says that she believes in moderation when it comes to food. “There are times when I may find myself eating something that has eggs in it or dairy. Sometimes that slips into my diet and I am trying to eat healthy and plant-based but when that happens I tell myself to give myself some grace. So if you are trying to live healthily and vegan, you can forgive yourself. That's what I mean by giving yourself grace.”

6. Mikaela Shifrin

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In addition to skiing, Mikaela Shifrin likes to windsurf to stay in shape. She shared this post on Instagram of herself windsurfing. Shifrin captioned the post, “Windsurf & Training Camp on Maui ended a few days ago! Gonna miss getting catapulted off my rig on the daily and accidentally drinking the entire ocean in a session only for it to pour out my nose later in the day, but duty calls! Now it’s time to do more training in other parts of the world! Like… home… hahah.”

7. Simone Manuel

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Simone Manuel didn’t let the pandemic stop her from training hard. She told Yahoo in 2020, “I have been training in a backyard pool, so I'm still getting nine practices a week in. I have been doing weightlifting training at home. It's not my favorite because I don't have all the equipment that I'm used to. I'm kind of like putting books in a backpack and just adapting to the circumstance and just doing the best that I can with the situation.”

8. Aly Raisman

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Even though she’s no longer a gymnast, Aly Raisman is still working out regularly. "I actually feel like I've been able to work out a little bit more than I was before the pandemic," Raisman tells Shape. "It doesn't mean I'm working out for hours every day, but sometimes I'll do a little bit of a workout in the morning, and then even do a little bit more in the afternoon. I break it up throughout the day because that's what's working for me right now."

9. Carli Lloyd

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Carli Lloyd opened up about the changes she’s made to her workouts with Insider. "I do use weights now, but if the weights are used in the actual movements that you do on a normal basis and on your field and in your respective sport, then I think it's fine. But you're never in a squat position on the field with 300 pounds of a bar on you and doing that motion, you know, you're always on the move."

10. Gabby Thomas

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Gabby Thomas shared some of her health and wellness secrets with The Healthy. “As an Olympic medalist and a student, sleep is really important for me so I can ensure that I’m going to be my best self every day. I train at such a high level, every time I do something, it is 100%. Making sure that I am mentally and physically ready to take on the day is really crucial for me.”

11. Nastia Liukin

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Nastia Liukin shares a lot of her wellness secrets on her website. In this post, she talked about her typical morning routine. “I love the predictability of a routine. Maybe it’s because I spent the better part of my life in a strict routine training for the Olympics—it’s what I know, it’s what brings me comfort. My morning routine is ever-evolving. As I learn new things, speak to other entrepreneurs, and adapt with the changes my mind and body go through over the years, I incorporate, remove, and refine elements. Right now, I love my morning routine. It suits my current needs of setting the tone of my day, calming anxiety, and allows me to practice all of the self-care I need in order to move on to serving others.”

12. Dana Vollmer

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In an interview with ESPN, Dana Vollmer talked about how she avoids injury when swimming. “The pain in burning from using your muscles is different than the pain of hurting something. The 50 free is short, that's why I'm doing it. And my doctor said there is really no risk at all. I made a joke about doing a belly flop and [the doctor] said even that would be fine. As long as I'm cautious with the warm-up and keep some space between myself and the other swimmers, that's really the only issue at all.”

13. Jenny Thompson

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In an interview with The Daniel Island News, Jenny Thompson revealed why she decided to take up swimming again. “I started swimming again for mental health,” she said. “It was a growing up experience to not only start medical school, but also help my mom who was sick with cancer. It made swimming a lot lighter and put in perspective that there’s a lot more to life than sports. It was interesting to compete with that kind of wisdom.”

14. Maya Moore

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In this post on her website, Maya Moore talked about the impact basketball and playing in the WNBA has had on her. “I think being a part of the WNBA, whether that’s as a fan or a player, it’s a better time than ever just because of how good the players have gotten,” Moore said. “We’ve grown in athleticism and the speed of the game – the versatility of the players on the court. The games have really been fun to compete in, so I’m excited about the direction that we’re moving in. I’ve been a fan of the WNBA since I was eight, and I still am to this day.”

15. Missy Franklin

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Missy Franklin does a lot of weight training to stay in shape. She shared this video on Instagram of herself working out in the gym. Franklin captioned it, “Getting creative in weights yesterday! Shout out to @auphillips14 for coming up with such an awesome exercise! Love working with people who are willing to try new things and push boundaries💪🏻 Thanks @lorenlandow for being the best!”

16. Venus Williams

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Venus Williams makes sure to not only workout, but also recover. She shared her tips with CNBC’s Make It. “I do a lot of recovery, as well. Physiotherapy and massage. I like to take a lot of time to stretch … It feels amazing [and] I actually think it produces really great endorphins.”

17. Kerri Walsh-Jennings

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Prior to the 2016 Olympics, Kerri Walsh-Jennings talked about her training process with GQ. In it, she talked about the attitude she has when it comes to the sport. “I do have to keep reminding myself that it’s okay to be a work in progress. If I have a bad game it crushes me, but you can learn and grow a lot as long as you don’t stay in that place of devastation.”

18. Shawn Johnson

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In an interview with Morning Brew, Shawn Johnson talked about how she manages life in the public eye. “It's a challenge every single day. And my husband and I are very, very vocal about it with each other. And we've now hired an incredible team of people that work with us. But we do silly things every single day to protect ourselves from it. For many, many years, I wasn't allowed to read comments until I was able to get to a place where I was strong enough to digest them. Now we always say, ‘If you read something that doesn't sit well, you have to read it aloud,’ and you have to have the group validate or invalidate whatever it is.”

19. Lisa Leslie

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Lisa Leslie tells People that she is all about positivity. "Take three deep breaths. Let's find a positive affirmation that can you help you every single day, something that you can really settle into that makes you smile. Because for me, positive energy is so contagious and I think starting our days off with some sort of mantra or quote that really is inspiring, can really help you get through the moment."

20. Cat Osterman

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Cat Osterman broke down her typical meals to Us Weekly. “Breakfast can range anywhere from a smoothie to a yogurt parfait, which is yogurt, berries and granola,” she said. “This morning, I had a sweet potato hash that includes sweet potatoes, turkey sausage, peppers onions, and then I put an egg over top of it. Lunch can be anything from a salad to sandwich, occasionally maybe some chicken nuggets from Chick-fil-A. I try to do grilled chicken as much as possible. For dinner, we eat pretty well. We cook for the most part. I will substitute zucchini noodles instead of spaghetti noodles or have potatoes or sweet potatoes instead of bread and rice. I’ll put quinoa in there sometimes, I’m pretty conscious about what I eat.”

Beach volleyball champion Sara Hughes has been playing since she was eight years old, and was even mentored by Misty May-Treanor. Now Hughes, 29, is heading for Paris in June, and is doing everything she can to prepare for the big event. The athlete shared a video of herself wearing Nike shorts and a sports bra, lowering herself into an ice bath and then breathing through the initial cold shock. “It’s gotta feel so good on that shoulder 💪🏻,” a fan commented. Here’s how Hughes stays fit, focused, and ready for Olympic gold.

1. Strength Training

Hughes frequently posts videos of herself doing strength training workouts with a personal trainer. She also uses resistance bands to build muscle, endurance, and burn fat. “My favorite place this pre-season! Couldn’t do it without @mykelshannonjenkins & @officialbrycejenkins 💪🏼,” she captioned an Instagram post.

2. Box Jumps

Hughes is a big fan of box jumps, a plyometric exercise. “This exercise trains triple extension and flexion of the key joints – hips, knees, and ankles – and related muscles – quads, hamstrings, quads and calves – used in running,” UK Athletics Level 3 performance coach Graeme Woodward tells Runner’s World. “And also requires a significant neuromuscular contribution which benefits speed qualities.’

3. Misty May-Treanor Mentor

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Hughes grew up watching Olympic gold medalist Misty May-Treanor train at the beach. “For a long time, I was terrified to talk to her,” Hughes told The Athletic. “Having her so close, it was crazy.” May-Treanor noticed the young athlete and became her mentor. “I grew up putting my name on a paper on a pole and playing to stay on the court, and Sara hit the tail end of that,” May-Treanor said. “Bill [Lovelace] had those little kids doing drills and playing alongside adults and in four-on-four tournaments. She’s one of the last of that breed. We all know each other. As an older athlete, you want to take the sport under your wing. I was in her shoes once.”

4. Paris 2024 Dreams

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Hughes has high hopes for Paris 2024. "It would probably be the best feeling in the world," she told Olympics.com. "It's my number one goal, and to get to do it with Kelly [Cheng] is even more special. So we just got to keep moving forward and keep doing well in tournaments and hope we'll stay on track to get there."

5. Ice Baths

Hughes regularly incorporated ice baths into her recovery routine. Studies show ice baths can help with pain and inflammation after training. “Some patients who have swelling and inflammation find great relief from soaking in an ice bath,” sports medicine physician Dominic King, DO, tells Cleveland Clinic. “Start low and go slow. Don’t go too cold and don’t go for more than five minutes, just to make sure you can tolerate it. There is some research that shows that after two to three minutes, additional benefits taper off."

Kornelia Fiedkiewicz, Polish Olympian and competitive swimmer, is a powerhouse in and out of the water. Known for her dedication to fitness and her vibrant personality, Fiedkiewicz recently shared a glimpse of her summer adventures on Instagram. Her caption, “I should be studying now, so here I am with some summer photos 🤠🤎,” accompanied by a mix of gym and leisure shots, shows her commitment to balancing hard work and fun.

Whether she’s paddleboarding in Denmark, strength training in the gym, or enjoying moments by the water, Fiedkiewicz embraces every part of her journey. She’s not just an elite athlete but also an inspiring figure who celebrates her progress and appreciates the support of those around her. With her sights set on Paris 2024, she’s ready to take on new challenges with pride.

1. She paddleboards

While traveling through Denmark, she went paddleboarding and enjoyed being out on the water. On a slideshow of photos on Instagram, she captioned it “[practicing] hygge in Denmark 🇩🇰.” Hygge means “creating a warm atmosphere and enjoying the good things in life with good people,” according to Visit Denmark.

2. She has fun with her workouts

She keeps things light and fun with her workouts, appreciating the time spent with friends. “Making some great memories with these people. 1. Me and Loz just being cute 2. Dance show at the gym 💃🏽 3. Afternoon off ☀️4. Big man 🐂5. Your fav TikTok duo ✨6. Bucket head 🤠7. SPA night 🧖🏽8. THE SQUAD 9. Cool experience signing the wall ✍🏼10. Mermaids on their way to Mako 🧜🏽‍♀️#türkiye 🇹🇷,” she said on Instagram, on a series of photos.

3. She strength trains

She prioritizes strength training, as seen in these series of videos on Instagram of her doing weighted pull ups and lifting weights, showing off her progress. On Instagram, she said “whatever it takes 🤝,” showing that she’s willing to put in the hard work necessary to reach her goals.

4. She loves the water

Even when she’s not training, she loves to swim and finds peace near the water. On a few pictures on Instagram, she captioned them “not far from the water even on my afternoon off 🐠🇹🇷.” According to Better Health, “swimming is a great workout because you need to move your whole body against the resistance of the water.”

5. She celebrates how far she’s come

She’s proud and thankful for the people that believe in her. On slides of pictures on Instagram, she said ““big heart and swim with pride” 🙏🏼Last week was absolutely crazy... 4 Worlds finals, 2 National Records and a QUALIFICATION TIME for PARIS OLYMPICS 🇫🇷❗️Thank you to everyone who believed in me and contributed to this moment. I am very grateful for this great experience of racing against the best in the world and I can't wait for more #worldchampionship #doha #qatar 🇶🇦.”