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 7, Day 1


20x Handstand Push Up (HSPU)
25m Sprint from a dive
15x HSPU
50m Sprint from a dive
10x HSPU
75m Sprint from a dive
100m Spring from a dive