Frogman Exercises: Cycle 8, Week 6

These exercises are designed by All-American swimmer and world report holder Hannah Caldas. She swims 4,000 meters per day, 2 hours per day, 6 days every week. Hannah has designed these exercises to extend your total energy and conditioning whereas additionally enhancing your swim approach and velocity within the water.

Week 6, Day 1

Swim 200m, test the time

Relaxation 2 min

Swim 200m, test time – purpose is inside 2 seconds (slower or sooner than the primary)

Relaxation 2 min

Swim 200m, test time – purpose is inside 1 second of the primary

Week 6, Day 2

7 rounds

• 10x OH KB squats unilaterally 5R then 5L, 16kg males/12kg ladies
• carry KB throughout the pool any approach desired
• 10x OH strolling lunges with KB (10 per arm, every step counts as 1)
• dive in and dash down and again within the pool (50m in a 25m pool)
• relaxation 2 minutes