Strength and Speed, Frogman-Style: A 12-Week Challenge

Hannah Caldas

Coach

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 1, Day 1

10x 1 arm Kettlebell Clean and Press (5 per arm 35/25)

250m Pull with paddles and buoy

10x 1-arm Kettlebell Snatches (as above)

 

Week 1, Day 2

Hold 3 minute Plank

Swim 50m

Rest 10 seconds while holding breath

Swim 100m

Rest 10 seconds while holding breath

Swim 50m

 

Week 1, Day 1

10x 1 arm Kettlebell Clean and Press (5 per arm 35/25)

250m Pull with paddles and buoy

10x 1-arm Kettlebell Snatches (as above)

 

Week 1, Day 2

Hold 3 minute Plank

Swim 50m

Rest 10 seconds while holding breath

Swim 100m

Rest 10 seconds while holding breath

Swim 50m

 

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

 

 

Week 2, Day 1

10x 1 arm Kettlebell Clean and Press (5 per arm 35/25lb.)

250m Pull with Paddles and Buoy

10x 1 arm Kettlebell Snatches (as above)

 

Week 2, Day 2

5 Rounds:

 

Max Handstand Push Up (HSPU)

Swim 200m minus HSPU score x 5 (eg. If you do 10 HSPU, then do 150 swim)

Rest 2 minutes between rounds.

 

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

 

 

Week 3, Day 1

With fins:

10 Rounds, 30 seconds rest between rounds:

25m Underwater Dolphin Kick

25m Easy Swim

50m Sprint

 

Week 3, Day 2

A.

50m Underwater Farmers Walk (one kettlebell in each hand)

 

B.

3 Rounds:

50 Air Squats

50m Swim

 

C.

Underwater Farmers Walk for max distance

 

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

 

 

Week 4, Day 1

Every minute, on the minute for 20 minutes:

7x Bear Complex (95lb/65lb)

Vertical Kicking (Keep hands at water level)

 

Week 4, Day 2

5 Rounds, rest 30 seconds after each round:
10x Renegade Row (35/25)
200m Swim
10x Weighted Sit Ups

 

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

 

 

Week 5, Day 1

A.

As many reps as possible in 5 mins:
25 Underwater Swim
10 Air Squats

Rest 1 min.

B.

As many reps as possible in 5 mins:
10 Situps
25 Dolphin Kick on back

Rest 1 min.

 

C.
As many reps as possible in 5 mins:
30 sec Plank Hold
25 Sprint

 

Week 5, Day 2

Swim 500m for time, with fins.

 

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

 

 

Week 6, Day 1

For 20 minutes:

  • 25m Scull
  • 25m Swim
  • 25m Kick
  • 25m Swim
  • 25m Pull
  • 25m Swim

 

Week 6, Day 2

5 Rounds:
10x Kettlebell Thrusters
100m Swim

 

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

 

 

Week 7, Day 1

Swim 25m, count number of strokes
10x Pushups

Swim 25m (same stroke count)
10x Handstand Pushups

 

Swim 25m (stroke count minus 1)
10x Pushups

 

Swim 25m (stroke count minus 2)

Rest 2 minutes and repeat 2 more times.

 

Week 7, Day 2

6 Rounds:
25 Kettlebell Swings (53/35)
Walk with the kettlebell under water for 25m
Swim (w/o kettlebell) 50m

 

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

 

 

Week 8, Day 1

A.

Complete a total of 200m underwater, with fins. Record the number of breaths you took to complete it.

 

B.

5 Rounds:
25m Underwater Swim
25m Active Recovery Swim
Rest 1 minute per round

 

Week 8, Day 2

5 rounds for time:
100m Swim
50 Double Unders
50m Farmers Carry underwater with 2 Kettlebells
5 Wall Muscle Ups

 

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

 

 

Week 9, Day 1

18 minutes, as many reps as possible:
10 Kettlebell Halo Chop each side (Video Below)
50m Swim

 

Week 9, Day 2

Swim 500y/400m with fins and paddles

 

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

 

 

Week 10, Day 1

10 rounds:
30 second vertical kick immediately after 50m swim
Rest 1 minute between rounds

 

Week 10, Day 2

Swim 100
Max unbroken pushups

Swim 50
Max unbroken push ups

 

Swim 25
Max unbroken push ups

 

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

 

 

Week 11, Day 1

50 Kettlebell Swings (53/35lb)

 

5 Rounds:
25m Walk with Kettlebell underwater
50m Swim

 

50 Kettlebell Swings

 

Week 11, Day 2

10 rounds:
Sprint 25m from a dive
Burpee Broad Jump back to the starting block

 

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

 

 

Week 12, Day 1

10 rounds:
30 seconds Vertical Kick, immediately into:
50m sprint
Rest 1 min per round

 

Week 12, Day 2

Swim 500y/400m for time

 

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

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