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 11, Day 1

50 Kettlebell Swings (53/35lb)


5 Rounds:
25m Walk with Kettlebell underwater
50m Swim


50 Kettlebell Swings


Week 11, Day 2

10 rounds:
Sprint 25m from a dive
Burpee Broad Jump back to the starting block


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


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