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 6, Day 1

For 20 minutes:

  • 25m Scull
  • 25m Swim
  • 25m Kick
  • 25m Swim
  • 25m Pull
  • 25m Swim


Week 6, Day 2

5 Rounds:
10x Kettlebell Thrusters
100m Swim


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


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