U.S. Navy SEALS are a dominant force by sea, land and air, and this workout from former SEAL Lieutenant Stew Smith can make you one too. Smith uses the following Navy SEAL swim workout to train both athletes and SEAL recruits. Start with level 1 and aim to reach level 3 by the end of the summer. Repeat exercises ten times for all levels.

Navy SEAL Swim Workout

Level 1

• Swim 25-50 yards
• 10 Push-Ups
• 10 reps of a core exercise of your choice (Crunches, Flutter Kicks, Russian Twists)

Level 2

• Swim 50-100 yards
• 20 Push-Ups
• 20 reps, core exercise of your choice
• 30-second Plank

Level 3

• Swim 50-100 yards
• 5 Pull-Ups
• 20 Push-Ups
• 20 reps, core exercise of your choice
• 30-second Plank