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 5, Day 1

100 Air Squats

10 x 25 Flutter kick (with or without board), 10 seconds rest between each rep


100 Air Squats

5 x 50 Swim, 10 seconds rest between each rep


50 Push Ups


Week 5, Day 2

100 Curtis Ps (95/55): (Hang squat clean, a lunge on each leg, then shoulders to overhead)


Everytime you break/let go of bar, there is a 50m swim penalty. Count total distance swam.


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


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