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 3, Day 1

50-40-30-20-10 Double Unders

50m Sprint from the block


Week 3, Day 2

10x Power Clean (95/65lbs)

Swim across the pool

9x Overhead Squat (95/65lbs)

Swim back


8x Power Clean

Swim across

9x Overhead Squat

Swim Back


Repeat, decreasing by 1 until you have one rep of each exercise left.

1x Power Clean

Swim across pool

1x Overhead Squat


Click on the number below that corresponds to the week of training you're in.


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