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 8, Day 1

With a pull buoy and paddles:


5x100 as 25 front scull, 75m swim. Rest 30 seconds between each.


Max Push Ups


Week 8, Day 2

5 Rounds:


100 4ct Flutter Kicks (Dry)

50m Swim


10 Rounds:

10 Burpees

25m Swim


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


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