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Frogman Workouts: Cycle 8, Week 5

Cycle eight of Frogman workouts helps you push your endurance in the water while handling objects and navigating obstacles.

Hannah Caldas

Written by Hannah Caldas Last updated on July 21, 2014

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 these workouts to increase your overall strength and conditioning while also improving your swim technique and speed in the water.

Week 5, Day 1

Tabata – 2 X 8 rounds of 20s work/10s rest with a 2-minute rest between each 4-minute set

Egg beater kicking in the deep end of the pool

Week 5, Day 2

Swim 50m, count the number of strokes to complete

Rest 1 min

Swim 50m in 2 strokes less than before

Rest 1 min

Swim 50m in 4 strokes less than before

Don’t rush the swim. It isn’t important how fast you are swimming, rather how much water you can cover per stroke.

For every stroke over or under perform 1 burpee and a 25m all-out swim. If you have to perform multiple reps, rest up to 30 seconds between each.

Hannah Caldas

About Hannah Caldas

Since returning to swimming in 2010 after an 8 year retirement, Hannah Caldas has claimed FINA masters world records in 3 different relays and USMS National Records in the 50m Breaststroke and 50 and 100m Freestyle. She was awarded USMS 2010 and 2011 Pool All Star, earned All-American status in over 20 individual events, and was ranked as the fastest masters female swimmer in the world over 30 by FINA in the 50 and 100m Freestyle in 2011.

In 2012, Hannah was an Olympic hopeful for Portugal in the 50m Freestyle, but fell short of the qualifying time for London by 0.3s. She made a debut in Open Water Swimming in the Maui Channel Crossing Race, as a member of the Mixed Relay team in 2011.

Hannah started CrossFit in the summer of 2011, and in 2012 competed in the CrossFit Open and Southwest Regionals while simultaneously training and competing in swimming. She swims 4,000 meters per day, 2 hours per day, 6 days a week, and CrossFits 5 days a week, with one active rest and one full rest day.

In addition to her impressive athletic background, Hannah served as Associate Professor of Neurosurgery at Wake Forest University from 2006 to 2010. Since leaving academia, Hannah has lived in Phoenix, AZ, where she devotes her time to being a full time athlete. More recently, she has started applying her knowledge of functional fitness to help other swimmers and triathletes.

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