Monday, July 11, 2011

Navy Seals Swimming Technique

Navy Seals Swimming Technique

During the months, many people who email me are looking for an alternative way to be a bad ass. In other words, what can they do to swim as effective and effient as a Navy SeaL. This column focuses on the techniques the SEALS use for swimming. There are many clubs, community centers, and YMCAs you have at your disposal. Here is what I like to do in the pool regardless of climate. This should help answer the following question covering a variety of workouts to keep the cardio high and fat metabolism moving during what many consider to be the toughest mother fuckers of all time.

The Requirement for the Navy Seals

50 meter underwater swim
Underwater knot tying
Drown Proofing test
Basic Lifesaving test
1200 meter pool swim with fins
1 mile bay swim with fins
1 mile ocean swim with fins
1 ½ mile ocean swim with fins
2 mile ocean swim with fins
Obstacle course
4 mile timed run
45 min.
50 min.
50 min.
70 min.
95 min.
15 min.
32 min.
(Post Hell Week)
2000 meter condition pool swim without fins
1 ½ mile night bay swim with fins
2 mile ocean swim with fins
4 mile timed run (in boots)
Obstacle course
85 min.
32 min.
13 min.
Second Phase
2 mile ocean swim with fins
4 mile timed run (in boots)
Obstacle course
3 ½ mile ocean swim with fins
5 ½ mile ocean swim with fins
80 min.
31 min.
Third Phase
Obstacle course
4 mile timed run (in boots)
14 mile run
2 mile ocean swim with fins
10 min.
30 min.
75 min.
Academic standards are required on written tests
before graduation from BUD/S are:
80% or above for officers70% or above for enlisted.

The Technique the SEALS use.

The Combat Swimmer Stroke is a relaxing and super efficient swim stroke that is an updated version of the traditional sidestroke. Actually, the CSS is a mix of sidestroke, freestyle and breaststroke in the following ways:

1) Freestyle
The top arm pull of the CSS is the same as arm pulls in freestyle.

2) Freestyle

Breathing after the top arm pulls in the CSS is the same as in freestyle.

3) Breaststroke

The bottom arm pull is the same as the breaststroke arm pull

4) Sidestroke

The overall look is the same as side stroke in the CSS since you are on your side and kicking using the scissor kick.

Put this mix all together and you have the Combat Swimmer Stroke in this sequence:

Top arm pull, bottom arm pull-breathe, kick- recover arms overhead, glide.

The stroke can be broken down using the following images. A picture is worth a thousand words.
The Start
In a big squat position against the wall - push off and stay as streamlined as possible as you glide at least 5-10 yards off the wall. Place your hands on top of each other, place your biceps on your ears, and lock out your arms - streamlined positioning like a rocket.

The Glide
With a big double arm pull, add the other 3-5 yards to your glide by pulling with your back, biceps and pushing water with your arms using your triceps.

The Arm Movement
After the arm pull, it is time to breathe - twist and breath then start using the top arm pull as shown. Notice both arms recover together forward, but the top arm pulls from overhead all the way to your hips (similar to freestyle stroke). Then the bottom arm pulls a half stroke (similar to breast stroke) and both arms recover together. Breathe as the top arm completes its pull and the bottom arm begins its pull.

The Kick
Use the scissor kick and time your kicks so your top leg always goes forward (no matter what side you are on). You should kick just after both arms have pulled and are recovering - adding more glide to each stroke.

The object to the CSS without fins is efficiency - you should try to get across a 25m pool in as few strokes as possible. If you are doing more than 10 strokes per length you are working too hard. In fact, the fastest and best swimmers get across a 25m pool in 3-5 strokes.

When you find yourself in water with a lot of distance to cover, the CSS will serve you well especially when you are wearing fins. You will tire less quickly if you learn to perform this stroke properly.

Whether you are a beginning swimmer or an aspiring Special Operator, this stroke can help you efficiently move through the water with or without fins

Proper Training- For Endurance

When starting a swimming routine, as with any other physical fitness activity, make sure to consult with a physician. Start slowly and build up to increase the limits. Remember, the speed and distance is not as important as the amount of time you swim. According to the American Heart Association, just 30-60 minutes of physical activity 3-4 days per week can help reduce your risk for heart disease, stroke, and diabetes. A regular physical activity program can also help lower your blood pressure and cholesterol. But Fuck all that. Work on your Seals swimming techniques and endurance. Here's a routine................

Swimming Schedule I
(sidestroke with no fins 4-5 days a week)
Weeks #1,2:Swim continuously for 15 min.
Weeks #3,4:Swim continuously for 20 min.
Weeks #5,6:Swim continuously for 25 min.
Weeks #7,8:Swim continuously for 30 min.
Weeks #9: Swim continuously for 35 min.
*Note: If you have no access to a pool, ride a bicycle for twice as long as
you would swim. If you do have access to a pool, swim everyday available.
Four to five days a week and 200 meters in one session is your initial workup goal.
Also, you want to develop your sidestroke on both the left and right side.
Try to swim 50 meters in one minute or less.

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