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 7, Day 1

Vertical kick modified, Tabata: Best performed in a diving well or the deep end of the pool. Choose between flutter (more challenging) and egg beater (less challenging). The interval will be 20 seconds on, 10 seconds off, as follows: 10 seconds with hands at water level, 5 seconds with hands at face level, 5 seconds with hands above head.


Week 7, Day 2

21 min AMRAP:


  • 50m Kettlebell Walk (Breathe as needed, but stop walking when you breathe)
  • 100m Swim


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


See more about: , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.