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 9, Day 1

3 Rounds:

  • 5 Kettlebell Thrusters
  • 25 Scull
  • 20 Sit Ups
  • 25 Kick
  • 5 Kettlebell Thrusters

Rest 3 minutes

Max Double Unders in 1 minute


Week 9, Day 2

Swim 50m and note time

Swim 8x50m with 15 seconds interval. Only reps within 2 seconds of original 50 count towards the 8.


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


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