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 4, Day 1

Every minute, on the minute for 20 minutes:

7x Bear Complex (95lb/65lb)

Vertical Kicking (Keep hands at water level)


Week 4, Day 2

5 Rounds, rest 30 seconds after each round:
10x Renegade Row (35/25)
200m Swim
10x Weighted Sit Ups


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


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