Workouts to Improve Strength, Conditioning, and Swim Technique

Hannah Caldas

Contributor - Swimming, CrossFit

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 1, Day 1

Hold 3 minute Plank
Swim 100m
Rest 10 seconds while holding breath


Swim 200m
Rest 10 seconds while holding breath


Swim 100m



Week 1, Day 2

100x 4 count Flutter Kick
Kick x50


100x 4ct Flutter Kick
Swim 50


100x 4ct Flutter Kick
Push Plate under water for distance


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


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