Strength and Speed, Frogman-Style: A 12-Week Challenge

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 this workout program to increase your overall strength and conditioning while also improving your swim technique and speed in the water.


Week 2, Day 1

10x 1 arm Kettlebell Clean and Press (5 per arm 35/25lb.)

250m Pull with Paddles and Buoy

10x 1 arm Kettlebell Snatches (as above)


Week 2, Day 2

5 Rounds:


Max Handstand Push Up (HSPU)

Swim 200m minus HSPU score x 5 (eg. If you do 10 HSPU, then do 150 swim)

Rest 2 minutes between rounds.


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


See more about: , , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.