STEW SMITH’S (NAVY SEAL) W.O.D. – SEPTEMBER 5   Leave a comment

Here’s what Stew Smith (Navy SEAL) completed with his group of trainees out in Maryland today:

Bike pyramid 20 minutes

Elliptical 20 min

Rowing 2000m

Swim workout
Swim 500m warmup
Swim 5 x 100m sprints
2 x 200m at goal swim pace
3 x 100m sprints
1 x 200m easy
1 x 100m sprint
= 2000 m swim workout

You can do these same workouts on your own, or if you are in the Minneapolis / Saint Paul area, contact me – Tom Delaney – at, and you can work out with a team!


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