500yd combat swimmer stroke in 7 min!
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- Опубликовано: 2 дек 2012
- For more information on Stew Smith Training for any job that requires a fitness test, check out www.stewsmith.com or www.stewsmithfitness.com for books, ebooks, and online coaching.
It is a 25 yard pool is what these guys are swimming. Severna Park Community Center Pool. The Navy SEAL mentor does the PSTs here as well. 10 x 50yd laps = 500yds
See two specwar candidates break 8 min in the full 500yd swim using the CSS.
One almost broke 7 min (7:05) and the other got 7:45. Both were efficient but the faster was averaging 3-4 strokes per length and the 7:45 averaged 6 strokes per length with a lot of additional flutterkicks.
Neither are swimmers. Both collegiate athletes (tennis / lax) however. Watch and learn!
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just came across this video. I am swimmer #2 in blue shorts. Its kinda funny watching my self swim. I just started the stroke a few days before that test and i have gotten my time down and my stroke count is around 4-5 for the full time. a few things that helped me a lot: not short stroking and allowing myself to actually glide. like Stew said in the video short stroking may seem faster, it is slower and very tiring. I did mostly flutter kicks in the video but the scissor kick is much more effective when you get it down. knowing your stroke count and breathing helps a lot in the endurance part of the 500. but practicing the stroke helped the most
Good job Ryan.., Keep it up
Thanks great video and it has helped a lot!!
@@tomaliafern4219 your a piece of shit man. Keyboard warrior, why you wanna talk shit about someone else's progress
@@tomaliafern4219 Obviously you are 12 years old. Your parents should take away your internet access.
Aaron Meyer I can swim faster than this guy tho so how am I a keyboard warrior if I’m better than who I’m shot talking?
My routine. Though half is learning the technique the other half is getting your cardio up to handle 500yds of this stroke. And lots of practice - Remember this - "Don't practice until you get it right - Practice until you cannot get it wrong..." ~ Darryl Johnston
Beautiful technique i cant wait to get it down like that
Hey Stew, I was not able to swim 75m straight without almost dying in the water, after watching your video in depth a swam 500m without getting out of breath, I couldn't believe it, and I could've kept going too after I reached 100m, I told myself go for the Navy Seal PST distance. Thank you for making this video, most efficient way to swim by far.
James Juzwa - thanks - love to hear people seeing success with swimming. This is just one method of many ways to swim. Keep it up.
You have helped me more then you would ever know... went from DNF to 8:23 in 3 months hoping to break 7
Jacob Sims nice work
CCT candidate here. This is really helpful for a guy who has never had any true swimming lessons, just kind of taught myself before this
CCT for AF right? Is this stroke allowed on the PAST or only freestyle?
Did you make the cut bro
7:05 is definitely not bad for a non swimmer doing 500 yards CSS. Swimmer 1 stayed relaxed throughout the swim and held his form better than swimmer 2, who tightened up when he got tired. Relaxation is the key to this, as a relaxed swimmer will always utilize the glide portion more effectively than a less relaxed swimmer. We did this with a group of seals when we went on a team training trip in December and it was actually quite fun. It was definitely a nice change of pace from our usual workouts lol.
well what's excellent
I will race u
He Mr stew, I'm 19 and going for a diver spot. I started swimming this stroke about three weeks ago at a 14 minute pace. sense I started to copycat this video, iv dropped a little over 4 minutes on my time. thank you!
Joshua Shepard u
Joshua Shepard Nice!
Going for ND now, also 19 at the time of writing. Did you achieve your goal in the there years since this comment?
Nice
Hey man how often did you swim to drop that time? How many laps did you do a day (yards)??
Holy crap.. this is absolutely phenomenal.. I swam this the other day and got it in 13:48
Took me 25 minutes my first time ( am a little fit man 😂 ) swimming is different 💪
Gosh, Stu seriously thank you so much. I've been looking for a video exactly like this for close to 3 years. Always trying to improve. Thanks again!
I think you both did an excellent job. Keep up the good work. I'm using this video as motivation.
pararescue is a dream and this video is helpful in preparing me. college first, enlistment later I have time.
Even when I was enlisted & physically able, I knew I couldn't endure the training they put you through. They encourage failure because they only want the extraordinary of the phenomenal. I salute the men & few women who've endured it. They protect us daily & we never know it.
After watching and practicing the technique of swimmer #1 I'm able to swim 500 yds under 8 min. Thank you sir!
Omg I figured it out. I had no idea how this guy could move across the whole pool in only three strokes but I did it yesterday!! Its all in the glide fellas. Now I just need to master this technique and I will be as fast as this guy in no time!! Love it! Thanks for the vid, its priceless to us hopefuls.
I sent my video to Stew and he said I was over gliding 😂 idk what to do because it feels like if I glide any less I’ll end up short stroking
awesome video's, been watching alot of them as i train up for pararescue. thanks for all the info.
Thank you for this video. I'm trying to grasp the concept of the CSS. I myself am not a strong swimmer as far as stamina but I'm working on it. I'm an older cat looking to make it into buds. Thank you again.
Stew, I am trying to convince people that power side stroke is faster than breast stroke. I picked up scissor kicking to prep for knee replacement. I saw a couple of young navy guys at the pool doing the combat swim which is a step or three above the more common side stroke. After, surgery, I picked it up again. Day dreaming while swimming laps I thought, the top arm creates a lot of drag by staying under the water, what happens if I pull it over the top like freestyle? No one had ever seen it done like that. Turns out it was how they did it in the 1890's when the current record for 100 yard side stroke was set at 1:02.5. I am 65, and can do a 50 sprint at about 45 seconds, which is about 15 seconds faster than I did a year ago. If you co ordinate the over hand and the pull, you can thrust more effectively into the next stroke, kind of like that final push to the wall in free style. It is way past time for some youngster to smash that old record. I can do a 500 in about 9:30, while my freestyle comes in at 9:00. Oh, you can do flip turns with the power side stroke. The power side stroke is a step or two faster than the combat swim... Oh, I swim on one side for one length, and the other for the next length. Excellent for hamstrings and quads.
Been training for dive school, so thanks for all of your videos and info, Stew. Had no idea you are from Live Oak. I'm from Lake City. Again thanks for everything and your service.
Good luck with the training. Yep - went to USNA back in 1987 from LO - Suwannee High School!
Very awesome, motivating to see where times can get down to if you focus on efficiency, technique, and grinding it out.
it's really cool how it looks like they're going slow yet they're gliding for such a good time! I think my problem is I always try to short stroke, thinking I'm going faster because i get more strokes. I'm going to absolutely try to glide a little bit more like swimmer #1, thanks for the upload Mr. Smith!!!
Good luck with the glide. It really works - just pull hard / kick hard not faster.
the bodybuilders are always the first to go...
Come on focus on the swim ladies - not the comments...
I swam the 500 yard CSS on a 25 yard pool last week and achieved my personal best time at: 8:51
My new goal is: 8:15
I've been working on my stroke technique and on building endurance in order to more efficiently push off the wall and glide as far as I possibly can every single lap!
My current PST mock scores are consistently getting better because I'm working hard.
Swimming, running, and pullups are the toughest events for me.
Thank you for posting this video. I am a Specops/Specwar potential candidate.
👍
this is actually really helpful. Im getting ready for my PAST test for the Pjs. thanks!
How'd the PAST work out for you?
Are you a PJ
7 years apart, same goals, its also called the IFT now 🧐
Hey Stew, I got your book back in the day, in preparation for a Dam neck interview. Good stuff man! I am not a Frog, I am a Diver. My PST swim was 8 flat with CSS. I Was NOT fresh when we started the swim, we ran (forever) to the pool. Long story short, my numbers improved a great deal because of your book! Thanks!
awesome to hear. Thanks for the note and your service
Keep going and adding in running too. I try to swim 4-5 days a week as well as run that often. Build up to that much over time - maybe increase 10-15% each week.
I've always wondered this, good question and good answer. Thanks!
This is an older video I know, but I’m a AST candidate for the CG and this helped so much, actually SEEING how to glide and be efficient in kicks, strokes and breathing, I was exhausted doing the 500 yard swim the wrong way, this way literally cut 3:30 off my time, it’s not 7:30 yet but it will be soon
Nice
I'm sure you are aware but for the AST test you need to swim freestyle not CSS. The two don't necessarily cross. I swim CSS pretty well for long distances but I'm really not a good freestyler over 200m. Definitely make sure you can swim 500m free if you are doing AST
Keep it up - it takes practice near DAILY
Cant wait to be able to do this. Just like running. I gotta learn how to walk
Thank you for all the great info online and in your videos Mr. Smith! I have some questions, and I would really appreciate a response.
1. Should you flutter kick after every scissor kick--as one's gliding (like 2nd swimmer), or stay streamline and just glide for the sake of conserving energy? (Is flutter kicking even allowed for CSS?)
2. Do you recommend using fins(very little, from time to time) strictly for checking one's kicking form? (So you catch form mistakes early, and make sure it translates well into kicking with the fins later on).
Thank you in advance!
Man, swimmer #1's double arm pull and scissor kick are tremendous... so is #2's, especially compared to mine. Hope I get that fast soon
I’m currently in search and rescue training.. I have 9 minutes to qualify. I need this dude’s consistency asap lol
thats good. even when i start naturally bulking during winter i can feel my cardio and endurance decline from just the few 5-8lbs added on. a few pounds definitely has its impact. you should try getting one of stews books. even if you dont follow the routines religiously, it still gives a great workout and lets the body adapt to military style PT
Been a swimmer for past 11 years. To see complete aquatic beginners do 8's withe stroke is impressive
Get a kick board and practice - practice - practice. ALso when on the ground do 36" flutterkicks to work those hip flexors
Yes yards to meters is usually a 20-30 second difference in this stroke depending on your last lap pace. CSS with fins is what you need to focus on - you will be faster with freestyle for your PAST 500m.
If it's any help, I'm 5'7" at 200 lbs, and average about 20 seconds (compared to his 15 sec from one end to the other) and make it half way on the kick off. Still have quiet a ways to go, but Stew's advice on technique has helped me overcome some hurdles for sure!
Good coaching!
CSS, critcal swim speed
Critical Swim Speed (CSS) is defined as the theoretical fastest pace that a swimmer can maintain continuously without exhaustion, your aerobic swimming threshold. Your CSS is computed using your time for a 400 m or yard time trial, and your time for a 200 m or yard time trial.
Thanks for uploading
I'Il have to try this. Never heard of CSS until I saw this video. I've been trying to train for PJ on and off pool training. I started with just swimming for 25 meters, already running out of breath and now maxing at 250 meters (so disappointed). Then again, I've always been using freestyle. Good to know CSS is what everyone recommends just by reading through the comments.
Update?
Awesome! Thanks for your help!
Im going to try this when I go swimming.
Sure
traditionally I see about a 20 sec difference in swimming short vs long m / yd courses.
Thanks, headed to the water right now!
Stew,
Old guy here, getting back into swimming shape from ages ago at USNA. CSS is getting me there quickly and I am amazed at how far each stroke will take me (3-4 strokes for a pool length). I also am amazed that my heart rate drops during my CSS laps, compared to my breaststroke and freestyle laps. You guys have really figured this out. BZ.
My question: I saw you recommend that a baseball player protect his throwing arm by using it as the bottom arm. For those of us looking for even strength development on both side of our bodies, can it make sense to switch side to side on the CSS -- so the first pull (top arm from arms extended) is with the right arm for one stroke cycle with the breath taken to the right, and then switch so the first pull is with the left arm the next full stroke cycle with the breath taken to the left?
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Hey Stew, I was wondering what I can do to increase my endurance gradually. I am already going to the pool three days a week at about and hour each. Also thank you for sharing all of these videos because I learned this stroke from your channel.
Thanks
I'm at my PST first time and never learned this. Learning it now before we start 😭😭
Brutal
Not a good first impression - should have waited to learn this first - crush the PST THEN join the military. www.stewsmithfitness.com/blogs/news/four-steps-to-get-prepared-for-spec-ops-profession
@@StewSmith182 yeah but I crushed everything else. So ill be back in 2 weeks
It took me forever to learn this damn stroke
depends - you will get called out if your arm comes out of the water so keep the recovery underwater otherwise it is not an "underwater recovery stroke"
Swimmer 2 actualy had his head tilted a bit upwards which slowed him down and made his neck drag through the water he wasn't properly commiting or pressing on his "buoy"
@peterflock thanks, will do. Have you or are you working with a mentor as well?
Am I supposed to gp to flat back?
I start competing for a SWCC contract tomorrow. Seven minutes as fast as hell.
Those were some amazing numbers but, was Ryan doing anything different with his form that caused him to get a little further behind or was it just a matter of endurance and body?
Ngl I’m on the swim team at my school and unfortunately I am a 500 Free swimmer, but my best time is 5:59:87. Barely beat 6 mins! My city meet is today at 2 PM. Gonna try and beat my best time
Hey, I'm trying for EOD also. From what I've been told only AIRR can use freestyle.
SEALs, SWICC, EOD and ND have to use CSS or Breaststroke.
When I first started training for SAR my swim CSS was around 15 minutes. My CSS swim is currently 10:30 to 10:50. I've been swimming 6 days a week for 3 months and I feel like my technique is good but my improvement has plateaued. I'm trying to get my swim to 9:30 ATLEAST, ideally sub 9. Is kicking and gliding as far you can to around the middle of the pool the best way to shave off time? Or should I keep working on my stroke?
Hey Stew what do you recommend for breathing i tend to lift my head up a little by habit now i would like to break it though.
I was wonderng if you could help me: 1) i find i dont rise fast enough after the first pull (before my breathe). Im too negative. I am either swimming downhill too much and or am i expelling too much air on the first half (during scissor kick). What do you think?
I see they're both swimming the whole thing on one side... would you recommend that? I've been trying to give both sides equal attention when I train, but I'm still much faster and more efficient leading with my right (we're talking sub-8 pace on that side and probably over a 9 min pace on the other). Is it worth the trouble to even them out so I can alternate sides and spread the fatigue around (keeping in mind that the rest of the PST will follow this), or should I focus on having one fast side?
What workout would you recommend for a 16 year old going to try to be a SEAL next year?
Stew, first, thank you for all of your videos and information that you have made available for all of us!
I need some help! I am currently in the DEP for the Marine Corps on a Reconnaissance contract. Admittedly, my swimming needs the most work. My 500M time in camis (no boots) is 15-16 minutes. Even slick my stroke rate is absurdly high, about 12 strokes to get across the 50M pool...So 24 strokes per 100M. How can I get my stroke rate down and increase my glide.
Yes a great pace is a yard or meter per second. So a 500m / 500yd swim is 500 seconds = 8:20. Keep working at that pace. A 1:45 is is 105 seconds so you are in the ballpark. In a short time you will be crushing the 8:20 pace "minimum standard" I set for my students.
Hey Stew, I have bad form on my glide, when I glide its very slow. What can I change to make it faster? I really want to do Seals and am preparing for Buds everyday, I just turned 17 so I have 2 years till I will probably join the Navy. I am really good at running, sit ups and chin ups, and I am okay on my push-ups, I am swimming 4 to 5 days a week, but my guide is really bad and slow, what should I do to make it faster?
Hi me and my buddy have started this channel dedicated to BUDS Prep, on the SEAL PST is it only CSS or breast stroke. We were going to try to do the PST in parts and were wondering about this? Thanks!
hey stew, right now im training myself for about a year before i sign up for the navy and hoping i can get a SWCC contract...im short, like 5'5 or 5'6 at 160lbs(will cut weight to get about 150-155lbs. I was notice the taller you are, the faster u can be cause of the long legs. do you know anyway for me to improve my swim time? I just started swimming and learned the CSS, got about 12mins because i have short legs with a long torso body. any help is appreciated, thank you
I have watched this video many times now. Whenever I swim 500 yards, I can barely swim that distance under 10 minutes. My average time for a 500-yard swim is probably around 10:30 to 11 minutes.
It will help but adding pushups into your routine (more volume per week) - 3 times a week will also help you with pushups..
@Ryan Dean whats the name of that book? Trying to work on my CSS 500 times.
When Should i do that; when i wake up and before i go to bed? How many days a week?
How long should these workouts last? I hear most students drop from indoc.
Freestyle is much faster than the CSS usually. Most guys get around 6 - 6:30 min 500yd when doing freestyle. But you are right 500m = 545yds
Work with a SEAL mentor. You won't excel in the pool as much swimming and learning on your own. Get to know the other guys that are working with the mentor in your area and go to swim pt's together. Helps out so much!
Ok, that wad an incredible feat. I would freaking loose my mind if I could swim that efficiently and easily. I did notice that swimmer one has an ideal buid for this sport. Taller and thinner people tend to move more smoothly through the water. So this brings me to my question. For someone with a shorter and more bulky build is it possible to learn to swim this efficiently and effortlessly? I personally would love to keep my stroke count to a minimum, but I tend to loose momentum rather quickly
Any tips for someone who is just starting trying to make a DMT slot? I am having issues with my timing and breathing. I'm in the pool everyday.
What do you mean by this? I go to the gym 5 days a week, I swim for an hour first then I work on push ups, sit ups and pull-ups. Then I hit one of the following chest/back/arms/shoulders/legs. Is this the wrong way to train If so can you give me some guidelines?
I usually run. The last time I timed my 1.5 mile run I got 8.50, so im pretty comfortable there, at least for now. I'm focusing more on the swim because I suck at it.
short stroking wont make you go faster but it will make you come faster ;)
oh my word
I think most kick get them half distance of the pool then the trick is kick and then glide. No panic movt or crazy kicking. Of course turbulences and side waves that came out of no where happened.
real helpful in real wave crashing ocean situation like at the Bay.
Is it easy to learn this? Cuz I can do the 500 free in 5 minutes at my high schools swim team, but I don't know about this stroke
Hey Mr. Smith what size pool do you take the PST in?
Hey Stew,amazing video.I am trying for EOD challange.You say if I am not mistaken pst times can be breast as well as css.I can swim the 500 freestyle without overexertion at just over 7,(without fins)but I tried the css today and just seems sooo much slower than freestyle and actauly more energy(just in my opinion because just started it) needed for css.I saw for divers can swim freestyle but couldent find anywhere that says no freestyle ,or freestyle alowed for eod pst.What is correct?THANKS
do the stew smith push up push, its worked for me fantastically. if youre like me when i was looking to increase my reps, id try to find every push up routine on the internet and look at the reviews to see if people got good results, but trust me your best bet is the push up push workout by stew smith
I would do those exercises 3 times a week personally. 48 hours in between each is plenty rest. Swimming strokes is fine but you need to add swimming with fins eventually if you want to get ready for BUDS.
Can't wait to join the Navy at 17 to persue my dreams.
Dont be in a hurry...take some time to prep and be ready: www.stewsmithfitness.com/blogs/news/dont-set-a-timeline-set-a-performance-line
I have a huge question Stew. I know this video is performed in a 25 yard pool and I practice in a 50 meter pool. So my question is will my time for the 500 yard combat swimmer stroke swim be slower in a 50 meter pool than a 25 yard pool since I am not able to push off the wall as many times as someone swimming in a 25 yard pool? I clear 25 meters in 4-5 strokes but the last 25 meters of the 50 meter pool are probably 6-7 strokes. I'm just wondering if I'll be faster in a 25 yard pool.
No - you wear shorts at BUDS when you swim
Do you mean it like that one long vs 2 shorts make difference 20sec? Or final time after 500yds is different for 20sec?
Thanks for this vids and giving the hints.
NICE. I picture is worth 1000 words.
Hey Stew, amazing work with your guys. I don't know if this is a problem, but swimmer #2 (in blue) uses an overarm recovery coming into the wall occasionally ((1:01/2:34 mark). Couldn't this get him disqualified possibly?
Any advice on how to improve the scissor kick? Granted I've only been practcing for about 2 weeks, but I get a good pull with my arms and feel like my scissor kick is whats throwing me off. Thanks.
Training for PJ. struggling with pushups. Bought your spec ops workout book. Read the PJ advanced workout. Looks pretty rough. Will doing that get me where I need to be in order to crush Indoc?
Stew, I am also training for PJ. I am doing your 12 weeks to SEAL fitness book and its awesome. The only thing I need work on is my swim. I have yet to complete it for the PAST. Is there anyone you know in the Bowling Green Ohio or Toledo Ohio area that could assist?
total 500 time is only 20 sec difference slower if using longer course in my experience. You are faster with a good kick off and glide every 25m or 25yds.
I am working with a mentor right now. Mentor's insight and building relationships with the other guys have helped with my overall fitness. Still not close to this dudes swim in the video... that's just ridiculous.