Hold 3 minute Plank
Swim 100m
Rest 10 seconds while holding breath

Swim 200m
Rest 10 seconds while holding breath

Swim 100m

Week 1, Day 2

100x 4 count Flutter Kick
Kick x50

100x 4ct Flutter Kick
Swim 50

100x 4ct Flutter Kick
Push Plate under water for distance

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

Week 2, Day 1

Swim 50m
1 min max Sit Ups
Underwater Carry 50m
Rest 5min

Repeat with:
1 min max Push Ups
1 min max Air Squats

Week 2, Day 2

A.

10 rounds:
30 second Vertical Kick
Immediately after: 50m Swim
Rest 1 minute between rounds

B.
5 rounds of Underwater Farmers Carry
After each round complete:
10x Push Ups
10x V Ups

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

Week 3, Day 1

For 20 minutes:

• 50m Swim
• 5 Air Squats
• 50m Swim
• 10 Air Squats
• 50m Swim
• 15 Air Squats

Increase by 5 air squats every time until the end of the time.

Week 3, Day 2

Swim 200m
Hold Plank 1 min
Swim 100m
Hold Plank 2 min
Swim 50m
Hold Plank 3 min
Swim 200m

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

Week 4, Day 1

5 Rounds:

• 8 Sumo Deadlift High Pull with kettlebell
• 100m swim
• 25 4-ct Flutter Kick while holding the kettlebell up

Finish with 100m KB bottom walk, counting the number of times you had to breathe.

Week 4, Day 2

500y Freestyle for time

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

Week 5, Day 1

Tabata Vertical Kick
8 Rounds:

20 seconds Vertical Kick

10 seconds rest

Finish with 8 x 50 Freestyle with 10 seconds rest, average the time for the 8 reps.

Week 5, Day 2

Swim 100 and note time

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

Week 6, Day 1

5 Rounds:

• Swim 50m with Slam Ball
• Slam Balls x 10
• 50m Push Slam Ball on bottom (underwater)
• Slam Balls x 10

Week 6, Day 2

5 Push Ups
50m Kick
10 Push Ups
50m swim
20 Squats
50m Pull
30 Sit Ups
50m Swim

Rest 2 min and repeat

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

Week 7, Day 1

200 Swim
Rest 1 minute
Max Burpees in 1 minute
Rest 1 minute
200 Swim

Week 7, Day 2

500 Swim for time

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

Week 8, Day 1

50 Underwater Farmers Walk

4 Rounds:
Swim: 50
Get Up from pool: 10x
Sprint: 25

Week 8, Day 2

10 x 100 Swim
Rest 1 min between each 100
During the rest time, perform a number of push-ups equivalent to the rep number of the swim. For example, if you’re on your 5th rep, do 5 push ups.

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

Week 9, Day 1

3 Rounds:

• 5 Kettlebell Thrusters
• 25 Scull
• 20 Sit Ups
• 25 Kick
• 5 Kettlebell Thrusters

Rest 3 minutes

Max Double Unders in 1 minute

Week 9, Day 2

Swim 50m and note time

Swim 8x50m with 15 seconds interval. Only reps within 2 seconds of original 50 count towards the 8.

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

Week 10, Day 1

Drill 200
100 4-count Flutter Kick
Swim 200 with paddles
100 4-count Flutter Kick
Swim 200 w/no breathing – 2 strokes before and after each wall

Week 10, Day 2

50 Kettlebell Swings
500 Swim
50 Lunges with Kettlebell (25 per leg)

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

Week 11, Day 1

With fins:

• 200 kick on your back (dolphin kick preferred but flutter okay)
• Rest 1 min
• 200 swim with fins (note time)
• Rest 3 min
• 200 swim no fins, all out for time

Burpee penalty of 5 burpees for every second over the time with fins.

Week 11, Day 2

Warm up with 200 of mixed swim/drill/kick
Swim 50 – count number of breaths
Repeat for 8 rounds as follows:

• Round 1: Add 3 breaths
• Round 2: Add 2 breaths
• Round 3: Add 1 breath
• Round 4: Same number of breaths
• Round 5: Subtract 1 breath
• Round 6: Subtract 2 breaths
• Round 7: Subtract 3 breaths
• Round 8: All out

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

Week 12, Day 1

10 x 100 Swim

Rest 30 seconds

The goal is to stay within 1 second of the first repetition. Work on consistent pace.

Week 12, Day 2

500 Swim for time

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

The post Workouts to Improve Strength, Conditioning, and Swim Technique appeared first on Breaking Muscle.

10x 1 arm Kettlebell Clean and Press (5 per arm 35/25)

250m Pull with paddles and buoy

10x 1-arm Kettlebell Snatches (as above)

Week 1, Day 2

Hold 3 minute Plank

Swim 50m

Rest 10 seconds while holding breath

Swim 100m

Rest 10 seconds while holding breath

Swim 50m

Week 1, Day 1

10x 1 arm Kettlebell Clean and Press (5 per arm 35/25)

250m Pull with paddles and buoy

10x 1-arm Kettlebell Snatches (as above)

Week 1, Day 2

Hold 3 minute Plank

Swim 50m

Rest 10 seconds while holding breath

Swim 100m

Rest 10 seconds while holding breath

Swim 50m

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

Week 2, Day 1

10x 1 arm Kettlebell Clean and Press (5 per arm 35/25lb.)

250m Pull with Paddles and Buoy

10x 1 arm Kettlebell Snatches (as above)

Week 2, Day 2

5 Rounds:

Max Handstand Push Up (HSPU)

Swim 200m minus HSPU score x 5 (eg. If you do 10 HSPU, then do 150 swim)

Rest 2 minutes between rounds.

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

Week 3, Day 1

With fins:

10 Rounds, 30 seconds rest between rounds:

25m Underwater Dolphin Kick

25m Easy Swim

50m Sprint

Week 3, Day 2

A.

50m Underwater Farmers Walk (one kettlebell in each hand)

B.

3 Rounds:

50 Air Squats

50m Swim

C.

Underwater Farmers Walk for max distance

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

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.

Week 5, Day 1

A.

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

Rest 1 min.

B.

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

Rest 1 min.

C.
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.

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.

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.

Week 8, Day 1

A.

Complete a total of 200m underwater, with fins. Record the number of breaths you took to complete it.

B.

5 Rounds:
25m Underwater Swim
25m Active Recovery Swim
Rest 1 minute per round

Week 8, Day 2

5 rounds for time:
100m Swim
50 Double Unders
50m Farmers Carry underwater with 2 Kettlebells
5 Wall Muscle Ups

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

Week 9, Day 1

18 minutes, as many reps as possible:
10 Kettlebell Halo Chop each side (Video Below)
50m Swim

Week 9, Day 2

Swim 500y/400m with fins and paddles

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

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.

Week 11, Day 1

50 Kettlebell Swings (53/35lb)

5 Rounds:
25m Walk with Kettlebell underwater
50m Swim

50 Kettlebell Swings

Week 11, Day 2

10 rounds:
Sprint 25m from a dive
Burpee Broad Jump back to the starting block

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

Week 12, Day 1

10 rounds:
30 seconds Vertical Kick, immediately into:
50m sprint
Rest 1 min per round

Week 12, Day 2

Swim 500y/400m for time

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

The post Strength and Speed, Frogman-Style: A 12-Week Challenge appeared first on Breaking Muscle.

Complete all three sections for time:

1. 40 Kettlebell swings (1.5 pood for men/1 pood for women)

1.5 pood = 24kg

1 pood = 16kg

2. 4 rounds:

• 25m Walk the Bottom: Underwater with kettlebell (You can come up to breathe if needed but may not advance unless you are underwater and carrying the kettlebell)
• 10 Situps
• 25m Dolphin Kick on back
• 25m Swim

3. 40 Kettlebell Swings

Week 1, Day 2

For 20 minutes: 1 minute on, 1 minute off

50 Freestyle

Max handstand pushups (HSPU) until the minute is up

For scoring: Subtract the number of HSPU to the 50 free time (Example: if you swim the 50 free in 30 seconds and you complete 5 HSPU within the minute, your score for that round is 25)

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

Week 2, Day 1

On the minute, as many rounds in 15 minutes:

Freestyle sprint: Start with 15m underwater kick

Broad jump back to the blocks

Week 2, Day 2

20x Dumbbell cleans (35/25lbs)

50 Butterfly

18x Pushups

50 Backstroke

16x Burpees

50 Breast stroke

14x Squats

50 Freestyle

12x Situps

50 Butterfly

10x Dumbbell snatches (35/25lbs)

50 Backstroke

8x Double Unders

50 Breaststroke

6x Jumping Lunges

50 Freestyle

(Alll exercises to scale. Use any stroke you are comfortable with. You can keep to the same stroke in all reps if desired.)

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

Week 3, Day 1

50-40-30-20-10 Double Unders

50m Sprint from the block

Week 3, Day 2

10x Power Clean (95/65lbs)

Swim across the pool

9x Overhead Squat (95/65lbs)

Swim back

8x Power Clean

Swim across

9x Overhead Squat

Swim Back

Repeat, decreasing by 1 until you have one rep of each exercise left.

1x Power Clean

Swim across pool

1x Overhead Squat

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

Week 4, Day 1

100 Swim, rest 10”

50 Swim, rest 10”

7 rounds:

25 Kick

25 Scull

25 Drill

25 Swim

10 Wall Balls

50 Swim, rest 10”

100 Swim

Record total time

Week 4, Day 2

A.

10x Dumbbell Man Makers (35 lb. for men; 25 lb. for women)

Rest 1 minute

B.

Hypoxic pull 500 yards or 400 meters, with increasing bi-lateral breathing pattern (Start at every 3 strokes, move on to every 5, every 7 and start back at every 3, by 25)

Rest 1 minute

C.

Walk the bottom of the pool with kettlebell for max distance. Measure distance for score

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

Week 5, Day 1

100 Air Squats

10 x 25 Flutter kick (with or without board), 10 seconds rest between each rep

100 Air Squats

5 x 50 Swim, 10 seconds rest between each rep

50 Push Ups

Week 5, Day 2

100 Curtis Ps (95/55): (Hang squat clean, a lunge on each leg, then shoulders to overhead)

Everytime you break/let go of bar, there is a 50m swim penalty. Count total distance swam.

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

Week 6, Day 1

3 Rounds:

3 minute Plank

25 Underwater Swim (Dolphin kick preferred)

10 Pool Turkish Get Ups

25 Sprint

Week 6, Day 2

Timed 500 or 1000 yards (If working in meters, 400 or 800 meters)

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

Week 7, Day 1

Vertical kick modified, Tabata: Best performed in a diving well or the deep end of the pool. Choose between flutter (more challenging) and egg beater (less challenging). The interval will be 20 seconds on, 10 seconds off, as follows: 10 seconds with hands at water level, 5 seconds with hands at face level, 5 seconds with hands above head.

Week 7, Day 2

21 min AMRAP:

• 50m Kettlebell Walk (Breathe as needed, but stop walking when you breathe)
• 100m Swim

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

Week 8, Day 1

With a pull buoy and paddles:

5×100 as 25 front scull, 75m swim. Rest 30 seconds between each.

Max Push Ups

Week 8, Day 2

5 Rounds:

100 4ct Flutter Kicks (Dry)

50m Swim

10 Rounds:

10 Burpees

25m Swim

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

Week 9, Day 1

30 minutes, as many reps as possible:

30 seconds of vertical kick

Sprint: 25m

Swim: 50m

Week 9, Day 2

Timed 500m swim (Compare to Week 6)

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

Week 10, Day 1

5 Rounds With Fins:

10 seconds of Vertical Dolphin Kicking (Use core control to make sure you stay in place)

25m Underwater Dolphin Kick

10x Teabag (With arms on pool edge push all the way up to full elbow extension without using legs, and without getting out of the pool)

Week 10, Day 2

5x Turkish Get Ups (35/25) per arm

50 Swim (Non-freestyle)

Then 1 minute Hollow Hold

5x Turkish Get Ups

50 Swim Freestyle

Then 1 minute Plank

5x Turkish Get Ups

50 Swim non freestyle

Then 1 minute max Air Squats

Rest 2 minutes

50 Swim all out, your choice of stroke

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

Week 11, Day 1

21 Kettlebell Thrusters (35/25)

50m Sprint

Rest 1 minute

15 Kettlebell Thrusters

50m Sprint

Rest 2 minutes

9 Kettlebell Thrusters

50m Sprint

Week 11, Day 2

50m Swim
50 Squats
50 Kick
50 Sit Ups
50 Pull (swim)
50 Push Ups
50m Swim

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

Week 12, Day 1

Start with overhead walking lunges around the whole pool. (25/15 lbs) Walk both length and width. If the pool is long course, do one side of the pool.

Swim 500 with fins and paddles

Week 12, Day 2

For 30 minutes:

50m Swim

1 Handstand Push Up

50m Swim

2 Handstand Push Ups

50m Swim

3 Handstand Push Up

Continue to add 1 Handstand Push Up every time you swim 50m

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

The post Frogman Workouts: Build Strength On Water and Land appeared first on Breaking Muscle.

Week 6, Day 1

Week 6, Day 2

7 rounds

The post Frogman Workouts: Cycle 8, Week 6 appeared first on Breaking Muscle.

Week 5, Day 1

Week 5, Day 2

The post Frogman Workouts: Cycle 8, Week 5 appeared first on Breaking Muscle.

Week 4, Day 1

Week 4, Day 2

400m/500yd swim for time

The post Frogman Workouts: Cycle 8, Week 4 appeared first on Breaking Muscle.

Week 3, Day 1

5x 100 swim as:

• 75 any type
• 25 superman swim (freestyle with head out of the water)
• rest 30 seconds between rounds

The post Frogman Workouts: Cycle 8, Week 3 appeared first on Breaking Muscle.

Week 2, Day 1

Week 2, Day 2

10 minute swim with medball (20lb for men, 12lb for women)

Swim continuously without touching the bottom except when you come across a set of flags. The ball may not travel underneath the flags. You may stand and throw the ball over the flags or tread water and throw ball over. Standing is also allowed at the walls. Swim any style you like as long as the ball (or equivalent object) is being carried.

Rest 2 min

1 minute maximum distance kick with kickboard

The post Frogman Workouts: Cycle 8, Week 2 appeared first on Breaking Muscle.

Week 1, Day 1

7 rounds

Week 1, Day 2

EOMOM for 20 minutes

• 5 burpees
• max distance swim

The post Frogman Workouts: Cycle 8, Week 1 appeared first on Breaking Muscle.

Week 12, Day 1

7 rounds

• 30 sec plank hold
• 25m swim
• 30 sec hollow hold
• 25m kick

Week 12, Day 2

400m/500yd swim with fins for time

The post Frogman Workouts: Cycle 7, Week 12 appeared first on Breaking Muscle.

Week 11, Day 1

EMOM (Every Minute On the Minute) for 20 minutes:

5X burpees

25m sprint swim

Week 11, Day 2

5 rounds

• 100m swim
• 1 minute rest
• 1 minute kick for distance (kick any style)

The post Frogman Workouts: Cycle 7, Week 11 appeared first on Breaking Muscle.

Week 10, Day 2

• 100 double unders
• 25m swim
• 75 alternating lunges
• 50m swim
• 50 pistols
• 75m swim
• 25 pool muscle ups
• 100m swim

The post Frogman Workouts: Cycle 7, Week 10, Day 2 appeared first on Breaking Muscle.