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 6, Day 1

5 Rounds:

  • Swim 50m with Slam Ball
  • Slam Balls x 10
  • 50m Push Slam Ball on bottom (underwater)
  • Slam Balls x 10


Week 6, Day 2

5 Push Ups
50m Kick
10 Push Ups
50m swim
20 Squats
50m Pull
30 Sit Ups
50m Swim

Rest 2 min and repeat


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


See more about: , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.