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 5, Day 1


As many reps as possible in 5 mins:
25 Underwater Swim
10 Air Squats

Rest 1 min.


As many reps as possible in 5 mins:
10 Situps
25 Dolphin Kick on back

Rest 1 min.


As many reps as possible in 5 mins:
30 sec Plank Hold
25 Sprint


Week 5, Day 2

Swim 500m for time, with fins.


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


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