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 3, Day 1

For 20 minutes:

  • 50m Swim
  • 5 Air Squats
  • 50m Swim
  • 10 Air Squats
  • 50m Swim
  • 15 Air Squats


Increase by 5 air squats every time until the end of the time.


Week 3, Day 2

Swim 200m
Hold Plank 1 min
Swim 100m
Hold Plank 2 min
Swim 50m
Hold Plank 3 min
Swim 200m


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


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