Strength and Speed, Frogman-Style: A 12-Week Challenge - Page 5

Hannah Caldas

Coach

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 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.

 

 

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