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 5, Day 1

Tabata Vertical Kick
8 Rounds:

20 seconds Vertical Kick

10 seconds rest

Finish with 8 x 50 Freestyle with 10 seconds rest, average the time for the 8 reps.


Week 5, Day 2

Swim 100 and note time


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


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