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 10, Day 1

Drill 200
100 4-count Flutter Kick
Swim 200 with paddles
100 4-count Flutter Kick
Swim 200 w/no breathing - 2 strokes before and after each wall


Week 10, Day 2

50 Kettlebell Swings
500 Swim
50 Lunges with Kettlebell (25 per leg)


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


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