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 8, Day 1

50 Underwater Farmers Walk


4 Rounds:
Swim: 50
Get Up from pool: 10x
Sprint: 25


Week 8, Day 2

10 x 100 Swim
Rest 1 min between each 100
During the rest time, perform a number of push-ups equivalent to the rep number of the swim. For example, if you're on your 5th rep, do 5 push ups.


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


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