Workouts to Improve Strength, Conditioning, and Swim Technique

Hannah Caldas


Phoenix, Arizona, United States

Swimming, CrossFit

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 2, Day 1

Swim 50m
1 min max Sit Ups
Underwater Carry 50m
Rest 5min


Repeat with:
1 min max Push Ups
1 min max Air Squats


Week 2, Day 2


10 rounds: 
30 second Vertical Kick
Immediately after: 50m Swim
Rest 1 minute between rounds


5 rounds of Underwater Farmers Carry
After each round complete:
10x Push Ups
10x V Ups


Click on the number below that corresponds to the week of training you're in.


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