Frogman Workouts: Cycle 7, Week 11

By following cycle seven of the Frogman workouts, you will continue building speed, strength, and endurance in the water and on land.

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 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)