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Stew’s Favorites: The Special Ops Triathlon

Summer Swimming Workouts

This fine tuning of the challenging cardio events of the triathlon is now an all-​​time favorite workout. We even made it a quarterly competition with our Heroes of Tomorrow and Special Ops Team here in Maryland.

You can arrange the run, swim, ruck of the Special Ops Triathlon in any order, but we often like to make it like a simulated mission where you have the following phases:

Insertion — via swimming 1 mile with fins. If you use fins you have to carry them with you on the run/​ruck and there is no changing out in dry clothes. Stay wet!

Infiltration — 4 mile ruck to your target.

Actions on the Objective: We like to add in a mystery PT session. Usually a PT pyramid, Max Reps Workout, or another 30–40 minute PT session.

Exfiltration — 4 mile run

Extraction — Make the last mile a hot extract. Run 4 x 400m sprints with a 100m walk rest.

So in this order, the Spec Ops Triathlon is a Swim, Ruck, Run with some added PT /​ sprints for a full challenge.

Related Topics

Stew Smith Tactical Fitness Military Workouts Running and Cardio Swimming Navy Fitness Navy Special Operations

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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