Frogman Workouts: Build Strength On Water and Land
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 this workout program to increase your overall strength and conditioning while also improving your swim technique and speed in the water.
Week 1, Day 1
Complete all three sections for time:
1. 40 Kettlebell swings (1.5 pood for men/1 pood for women)
1.5 pood = 24kg
1 pood = 16kg
2. 4 rounds:
- 25m Walk the Bottom: Underwater with kettlebell (You can come up to breathe if needed but may not advance unless you are underwater and carrying the kettlebell)
- 10 Situps
- 25m Dolphin Kick on back
- 25m Swim
3. 40 Kettlebell Swings
Week 1, Day 2
For 20 minutes: 1 minute on, 1 minute off
Max handstand pushups (HSPU) until the minute is up
For scoring: Subtract the number of HSPU to the 50 free time (Example: if you swim the 50 free in 30 seconds and you complete 5 HSPU within the minute, your score for that round is 25)
Click on the number below that corresponds to the week of training you're in.