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 4, Day 1

100 Swim, rest 10”

50 Swim, rest 10”


7 rounds:

25 Kick

25 Scull

25 Drill

25 Swim

10 Wall Balls


50 Swim, rest 10”

100 Swim


Record total time


Week 4, Day 2


10x Dumbbell Man Makers (35 lb. for men; 25 lb. for women)

Rest 1 minute



Hypoxic pull 500 yards or 400 meters, with increasing bi-lateral breathing pattern (Start at every 3 strokes, move on to every 5, every 7 and start back at every 3, by 25)

Rest 1 minute



Walk the bottom of the pool with kettlebell for max distance. Measure distance for score


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


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