Stew’s Favorites: Spec Ops Triathlon Buildup with Leg PT

Marines swim with fins during scout swimmers course.
Maj. Breck Perry, left, and Sgt. Christopher Rateau-Holbach swim laps with fins during a scout swimmers course Oct. 21, 2014, at the Camp Hansen Aquatics Center. (Lance Cpl. Abbey Perria/U.S. Marine Corps photo)

As we prepare for an upcoming Special Ops Triathlon -- Night Mission (swim, run, ruck) -- we are adding in a few combo workouts mixed with leg PT to prepare for the extra mileage and weight of the event. This favorite workout of the week is called:

Run/run/swim and leg PT: We will be adding mileage to this workout every week as we progress to the five-mile run, four-mile ruck and one-mile swim of the Spec Ops Triathlon workout:

Run two miles. Stop every half-mile and do 20 lunges.

Ruck two miles. Stop every half-mile and do squats (ruck with 30-40 pounds)

Swim/leg PT: Swim with fins for 1,000 meters

Buddy tow and lunges on pool deck -- see video link

Repeat five times.

Buddy tow 25 meters

Walking lunges 25 meters

*If you have no buddy to tow, swim with a sweatshirt in each hand.

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

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, has you covered. Subscribe to to have military news, updates and resources delivered directly to your inbox.

Story Continues