Efficient Swimmer

Navy Seals Swimming Technique

2011-07-11T13:46:00.000-07:00

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

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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	PASS/FAIL PASS/FAIL PASS/FAIL PASS/FAIL 45 min. 50 min. 50 min. 70 min. 95 min. 15 min. 32 min.
(Post Hell Week)
PHYSICAL EVOLUTION	REQUIRED TIME
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	Completion Completion 85 min. 32 min. 13 min.
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Second Phase
PHYSICAL EVOLUTION	REQUIRED TIME
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. 10:30 Completion Completion
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Third Phase
PHYSICAL EVOLUTION	REQUIRED TIME
Obstacle course 4 mile timed run (in boots) 14 mile run 2 mile ocean swim with fins	10 min. 30 min. Completion 75 min.
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Academic standards are required on written tests before graduation from BUD/S are:
80% or above for officers	70% 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.

Bia and Branca Feres- Synchronized Swimmers

2011-04-27T05:25:00.000-07:00

Two women at the same time synchronized swimmers, this isn't just a catchy phrase it is reality.These two identical twins synchronized swimmers from Brazil can really move and there not bad to look at. The competed in the 2008 Summer Olympics in Beijing so the can teach you a thing or to about swimming.

A Look at how they perform

The two recently shot a Photo spread for VIP magazine

How To Swim 50 Meters Under Water

2011-04-16T15:17:00.000-07:00

Swimming Calorie Calculator Tool at the bottom of Page.

One test that is required taking by Navy Seals is the 50 meter underwater swimming Test. This my friend is really difficult to do. One question that comes up in my mind is why would you want to do this? Well its very impressive if you can do this in front of some friend. However there are many ways which can get you to the level of swimming.

Just how far is 50 meters, well about 164 feet. Its about half a football field.

1. Practice Holding your breath out of the water

In order to combat the need to breath just after you start hold your breather your going to have to practice.
Take a massive gulp of air and hold it. Don't breathe ; fill your lung capacity to 80-85% so that you still have room to relax.

Don't hold air in your cheeks.
Hold for as long as you can
Do this several times a day

You will eventually build your lung strength to were you will be able to hold your breathe for double as when you first started.

Holding breath technique
Hold breath for 2 minutes (or as long as you can)
Hyperventilate for 30 seconds
Hold breath for 1 minutes
Hyperventilate 30
Hold breath for 2 minute

2.Remember to Relax

Remain as calm as possible the entire time you are underwater. The more relaxed you are, the less oxygen your body will waste.

This can be accomplished by taking your time and gliding through the water. The number reason for loss of oxygen is the struggle to finish.

3.Technique

The best thing I have found for getting the maximum distance and bang for my buck when swimming long distances under water would be the long- smooth breast stroke with the dolphin kick.

Breast stroke is when you start off by pushing at your normal depth for Breaststroke Pull Out and hold on to a tight streamline position.

-Then you turn our palms out to begin the out-sweep
-After that as your hands separate and prepare for a powerful pull, allow the legs to float up just a bit
-Then as you continue your out-sweep, continue to let your legs elevate to prepare for a heavy downward movement. The higher you raise your legs, the more range of motion and power you have for the downward kick
-Hook your hands so that you can get the maximum leverage and a powerful pull.-Your hands hook in at the -point that will give you maximum leverage for a strong, quick, and powerful pull.-Anchor your hands against -the water to help you slam your legs down in a fly motion.

4.Build Up to 50 Meters

Last But not least its important to build up to 50 meter. trying to go for that distance off the bat can be very dangerous. I started withe 25 meter then worked my way up by 5. For example 20 then 25 then 30 and so on. Unless your already a professional swimmer, that would be the best way to start.

Hyperventilation can be good for practicing, however should never be used for long distances. That can be dangerous.

Extra

Controlled hyperventilation

Controlled hyperventilation is done to increase the time one may hold their breath underwater. If it is done in excess it can be very dangerous. First your breathe in and out really fast. Never do it more than 4 times before going under water.

In the case of controlled hyperventilation, every bit of air that can be exhaled is released from the lungs. This lowers the carbon dioxide (CO2) in the blood stream. Then a deep breath is taken. This raises the oxygen in the blood. If this is done enough a person will be able to hold their breath for a much longer time.