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 4, Day 1

5 Rounds:

  • 8 Sumo Deadlift High Pull with kettlebell
  • 100m swim
  • 25 4-ct Flutter Kick while holding the kettlebell up

Finish with 100m KB bottom walk, counting the number of times you had to breathe.


Week 4, Day 2

500y Freestyle for time


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


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