Frogman Workouts: Cycle 7, Week 1, Day 1

Hannah Caldas


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 these workouts to increase your overall strength and conditioning while also improving your swim technique and speed in the water.


Week 1, Day 1



  • 200m swim
  • 20 Russian twists (35/20lb)
  • 100m swim
  • 15 hand-release push-ups
  • 50m swim
  • 50 air squats
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