This 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 is 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. stew@stewsmith.com eBook or book format (starting Oct 15 2006) Ebook will not be shipped - only downloaded. Book will be mailed. Coast Guard & Navy SAR / Helicopter Rescue Swimmer Workout uscgsarRegular price: $19.95Sale price: $16.95 Coast Guard HRSS Workout - NOW IN PRINT!The printed version of Stew Smith's eBooks present the same workout but in a different format. If you want the printed version click the button below and make sure in the shipping methods you click the "ebooks in print" shipping method not the download button. NO DOWNLOAD BUTTON AVAILABLE FOR THIS OPTION Coast Guard HRSS Workout - NOW IN PRINT! CGHRSS-SAR-in-print$19.95