Frogman Workouts: Build Strength On Water and Land

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 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.


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