Stew’s Favorites: Swimming, Running, Carrying

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An Army paratrooper runs during a candidate assessment course.
A U.S. Army paratrooper assigned to the 54th Brigade Engineer Battalion, 173rd Airborne Brigade run during a Ranger or Sapper candidate assessment course on Caserma Del Din, Italy, Jan. 13, 2019. (Spc. Ryan Lucas/U.S. Army photo)

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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