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.

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.

Week 10, Day 1

10 rounds

• 5 push-ups
• 10 sit-ups
• 15 air squats
• 25m swim

The post Frogman Workouts: Cycle 7, Week 10, Day 1 appeared first on Breaking Muscle.