Frogman Workouts: Build Strength On Water and Land - Page 2

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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