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Tag: frogman

  • Exercises to Enhance Energy, Conditioning, and Swim Method

    Exercises to Enhance Energy, Conditioning, and Swim Method

    These exercises are designed by All-American swimmer and world file 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 general energy and conditioning whereas additionally bettering your swim method and velocity within the water.

     

    Week 1, Day 1

    Maintain 3 minute Plank
    Swim 100m
    Relaxation 10 seconds whereas holding breath

     

    Swim 200m
    Relaxation 10 seconds whereas holding breath

     

    Swim 100m

     

    Week 1, Day 2

    100x 4 depend Flutter Kick
    Kick x50

     

    100x 4ct Flutter Kick
    Swim 50

     

    100x 4ct Flutter Kick
    Push Plate beneath water for distance

     

    Click on on the quantity beneath that corresponds to the week of coaching you're in.

     

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  • Frogman Workouts: Cycle 8, Week 1

    Frogman Workouts: Cycle 8, Week 1

    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 1, Day 1

    7 rounds

    • 10x OH KB squats unilaterally 5R then 5L, 16kg men/12kg women
    • carry KB across the pool any way desired
    • 10x OH walking lunges with KB (10 per arm, each step counts as 1)
    • dive in and sprint down and back in the pool (50m in a 25m pool)
    • rest 2 minutes

     

     

    Week 1, Day 2

    EOMOM for 20 minutes

    • 5 burpees
    • max distance swim
  • Frogman Workouts: Cycle 7, Week 12

    Frogman Workouts: Cycle 7, Week 12

    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

  • Power and Pace, Frogman-Type: A 12-Week Problem

    Power and Pace, Frogman-Type: A 12-Week Problem

    These exercises are designed by All-American swimmer and world document holder Hannah Caldas. She swims 4,000 meters per day, 2 hours per day, 6 days per week.

     

    Hannah has designed this exercise program to extend your general energy and conditioning whereas additionally enhancing your swim method and velocity within the water.

    Week 1, Day 1

    10x 1 arm Kettlebell Clear and Press (5 per arm 35/25)

    250m Pull with paddles and buoy

    10x 1-arm Kettlebell Snatches (as above)

     

    Week 1, Day 2

    Maintain 3 minute Plank

    Swim 50m

    Relaxation 10 seconds whereas holding breath

    Swim 100m

    Relaxation 10 seconds whereas holding breath

    Swim 50m

     

    Week 1, Day 1

    10x 1 arm Kettlebell Clear and Press (5 per arm 35/25)

    250m Pull with paddles and buoy

    10x 1-arm Kettlebell Snatches (as above)

     

    Week 1, Day 2

    Maintain 3 minute Plank

    Swim 50m

    Relaxation 10 seconds whereas holding breath

    Swim 100m

    Relaxation 10 seconds whereas holding breath

    Swim 50m

     

    Click on on the quantity under that corresponds to the week of coaching you're in.

     

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  • Frogman Exercises: Construct Energy On Water and Land

    Frogman Exercises: Construct Energy On Water and Land

    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 per week.

     

    Hannah has designed this exercise program to extend your general power and conditioning whereas additionally enhancing your swim approach and velocity within the water.

     

    Week 1, Day 1

    Full all three sections for time:

     

    1. 40 Kettlebell swings (1.5 pood for males/1 pood for ladies)

    1.5 pood = 24kg

    1 pood = 16kg

     

    2. 4 rounds:

    • 25m Stroll the Backside: Underwater with kettlebell (You’ll be able to come as much as breathe if wanted however might not advance until you might be underwater and carrying the kettlebell)
    • 10 Situps
    • 25m Dolphin Kick on again
    • 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) till the minute is up

     

    For scoring: Subtract the variety of HSPU to the 50 free time (Instance: if you happen to swim the 50 free in 30 seconds and also you full 5 HSPU throughout the minute, your rating for that spherical is 25)

     

    Click on on the quantity under that corresponds to the week of coaching you're in.

     

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