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

A.

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

Rest 1 minute

 

B.

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

 

C.

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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