Workouts to Improve Strength, Conditioning, and Swim Technique - Page 9

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 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.




Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.