Stew’s Favorites: Swimming, Running, Carrying

This workout has turned out to be another all-​​time favorite mix of swimming, running, sprinting, crawling, carrying and calisthenics. See if you like this 90- to 120-minute workout mix:

Swim PT (see video link)

Repeat five times.

• 200-meter swim for time
• Burpees for the same time it takes to swim 200 meters

500-meter combat swimmer stroke (CSS video)

Part 2 of the workout:

Run/PT Workout *(best done on a football field/track)

Jog a half-mile easy.

Repeat four times.

• Bear crawl 25 meters
• 25-meter easy jog
• 50-meter sprint
• 25-meter easy jog

Jog an easy half-mile.

Repeat four times.

• Walking lunges 25 meters
• 25-meter easy jog
• 50-meter sprint
• 25-meter easy jog

Jog a half-mile.

Repeat four times.

• Fireman carry 25 meters
• 25-meter easy jog
• 50-meter sprint
• 25-meter easy jog

Jog a half-mile.

Repeat four times.

• Burpee jump 25 meters
• 25-meter easy jog
• 50-meter sprint
• 25-meter easy jog

Jog a half-mile.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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