These exercises are designed by All-American swimmer and world report holder Hannah Caldas. She swims 4,000 meters per day, 2 hours per day, 6 days per week.
Hannah has designed this exercise program to extend your general power and conditioning whereas additionally enhancing your swim approach and velocity within the water.
Week 1, Day 1
Full all three sections for time:
1. 40 Kettlebell swings (1.5 pood for males/1 pood for ladies)
1.5 pood = 24kg
1 pood = 16kg
2. 4 rounds:
- 25m Stroll the Backside: Underwater with kettlebell (You’ll be able to come as much as breathe if wanted however might not advance until you might be underwater and carrying the kettlebell)
- 10 Situps
- 25m Dolphin Kick on again
- 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) till the minute is up
For scoring: Subtract the variety of HSPU to the 50 free time (Instance: if you happen to swim the 50 free in 30 seconds and also you full 5 HSPU throughout the minute, your rating for that spherical is 25)
Click on on the quantity under that corresponds to the week of coaching you're in.
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