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 7, Day 1

Swim 25m, count number of strokes
10x Pushups

Swim 25m (same stroke count)
10x Handstand Pushups


Swim 25m (stroke count minus 1)
10x Pushups


Swim 25m (stroke count minus 2)

Rest 2 minutes and repeat 2 more times.


Week 7, Day 2

6 Rounds:
25 Kettlebell Swings (53/35)
Walk with the kettlebell under water for 25m
Swim (w/o kettlebell) 50m


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


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