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 10, Day 1

10 rounds:
30 second vertical kick immediately after 50m swim
Rest 1 minute between rounds

 

Week 10, Day 2

Swim 100
Max unbroken pushups

Swim 50
Max unbroken push ups

 

Swim 25
Max unbroken push ups

 

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

 

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