Another major perk: the calories burned swimming add up quickly. Swimming is "one of the best cardiovascular workouts anyone ...

A proper swim session should start ... engaged with a variety of exercises. This workout combines different swimming strokes ...

You can add a third if you prefer, which we often do with the Spec Ops Triathlon (run-ruck-swim) workout on one of the cardio days. Swimming intervals and poolside conditioning occur 2-3 times a week.

To keep it simple, you can do the same set for all three disciplines. Keep in mind that all your efforts below VO2max are a ...