Workouts to Improve Strength, Conditioning, and Swim Technique

Hannah Caldas

Coach

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 11, Day 1

With fins:

  • 200 kick on your back (dolphin kick preferred but flutter okay)
  • Rest 1 min
  • 200 swim with fins (note time)
  • Rest 3 min
  • 200 swim no fins, all out for time

Burpee penalty of 5 burpees for every second over the time with fins.

 

Week 11, Day 2

Warm up with 200 of mixed swim/drill/kick
Swim 50 - count number of breaths
Repeat for 8 rounds as follows:

  • Round 1: Add 3 breaths
  • Round 2: Add 2 breaths
  • Round 3: Add 1 breath
  • Round 4: Same number of breaths
  • Round 5: Subtract 1 breath
  • Round 6: Subtract 2 breaths
  • Round 7: Subtract 3 breaths
  • Round 8: All out

 

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

 

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