Frogman Workouts: Cycle 7, Week 12

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


Week 12, Day 1

7 rounds

  • 30 sec plank hold
  • 25m swim
  • 30 sec hollow hold
  • 25m kick



Week 12, Day 2

400m/500yd swim with fins for time

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