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 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.