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

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 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


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



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.


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