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 1, Day 1

Complete all three sections for time:


1. 40 Kettlebell swings (1.5 pood for men/1 pood for women)

1.5 pood = 24kg

1 pood = 16kg


2. 4 rounds:

  • 25m Walk the Bottom: Underwater with kettlebell (You can come up to breathe if needed but may not advance unless you are underwater and carrying the kettlebell)
  • 10 Situps
  • 25m Dolphin Kick on back
  • 25m Swim



3. 40 Kettlebell Swings


Week 1, Day 2

For 20 minutes: 1 minute on, 1 minute off

50 Freestyle

Max handstand pushups (HSPU) until the minute is up


For scoring: Subtract the number of HSPU to the 50 free time (Example: if you swim the 50 free in 30 seconds and you complete 5 HSPU within the minute, your score for that round is 25)


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


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