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 6, Day 1

3 Rounds:

3 minute Plank

25 Underwater Swim (Dolphin kick preferred)

10 Pool Turkish Get Ups

25 Sprint


Week 6, Day 2

Timed 500 or 1000 yards (If working in meters, 400 or 800 meters)


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


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