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 3, Day 1

With fins:

10 Rounds, 30 seconds rest between rounds:

25m Underwater Dolphin Kick

25m Easy Swim

50m Sprint


Week 3, Day 2


50m Underwater Farmers Walk (one kettlebell in each hand)



3 Rounds:

50 Air Squats

50m Swim



Underwater Farmers Walk for max distance


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


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