This DOWNLOADABLE workout is perhaps one of the more challenging workouts involving running, swimming, and countless reps of pushups, flutterkicks, situps and pullups. This program will definitely prepare you for the workouts at HRSS - it is up to you to become so familiar with the water that it is comfortable in stressful situations.
This workout will help with your water confidence and overall fitness so you can focus on the task at hand and not be too fatigued to continue training.
Good luck and feel free to email me if you are any problems with this or any of my programs. firstname.lastname@example.org