Get Faster at CSS Workout #1
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- Опубликовано: 7 сен 2024
- 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.
Here is a workout I like to do 5-10 sets:
50m freestyle at 8-10 strokes per breath followed by 100m CSS at goal 500yd pace
Also do CSS Swim Workout #2 plus a 500m warmup / cooldown for 2000m+ workout...
StewSmith is a former Navy SEAL and current fitness writer/trainer for military, special ops, law enforcement, and fire fighter fitness. Check out StewSmith.com for more info on training for any Special Ops Training. Also see free training program www.heroesoftomorrow.org for a trainer in your area who can help you prepare.
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Stew,
The swimmers you are working with all seem to have an excellent underwater double arm pull off the wall. I mean - they take off like a rocket and cover a tremendous amount of pool in a very short amount of time. Next time you put a video up could you please talk about how to get the most out of that pull?
Thanks for these new videos.
I drop the flutterkicks other than a few small ones to help with rotation to breathe. So when you glide after you kick - do not do all the flutterkicks. See my 7 min CSS swimmer video and see the difference.
Hi Stew, I first ran 12 Weeks to BUD/S almost a decade ago (pre Royal Military Academy Sandhurst). I have recently restarted it (week 5 at present) and these videos are making all the difference in improving my swimming. Cheers!
Awesome. YOu should check out my instagram (stewsmith50) and tiktok - stewsmith50 (nothing but CSS vids)...
Sure dry land training can supplement any athletic activity and make you stronger per stroke but not a direct relation with swimming faster. Technique is the key. I know many weight lifters who cannot swim and many swimmers who cannot weight lift...
During my school years I was engaged in underwater sports. I was in the swim team at the institute. Swimming on the side has always been considered a shameful way to swim. It turned out to be the style of Navy SEALs. CSS is pretty quickly and is convenient in open water. From Moscow with love.
I feel no shame swimming on my side. And you shouldn’t either.
@@StewSmith182 I must have expressed myself inaccurately. I used to think that swimming on the side is an unsportsmanlike style. Fat aunts like to swim on their sides.
Why do they swim this way? Because it's so convenient. Indeed, it is convenient to swim this way. We considered swimming in this way a shameful way only because of the stereotype. It turned out to be a good way. If there is a wave in the sea, it is also safe. You can turn your back to the wave and breathe well.
@@igorkozlovskiy3591 no problem. Yes more efficient especially with gear. Plus low profile and no splashing.
@@StewSmith182 Truly. Thanks.
Hey best times rn for a 50m is averaging 55sec. Still at minimum times for 500m. Still working on it gonna give these some trys!!
Great video and lots of great advise!
SURE - The scissor kick is really not much different than getting on your back and working the abs doing flutterkicks. The goal is to open your legs and close them as fast as you can and glide. You want to push water with the front of the back leg with a quick flipper kick and push water with the back of the front leg similar to an AX kick in martial arts. But a picture is worth 1000 words so do some searches on scissor kick or flutterkick
Stew Smith Axe kick? You're speaking my language now...and I think that just made a light bulb go off in my head. Time to practice!
Thank you sir. this helps alot hoping to go to BUD's one of these days your vids have really helped me alot thanks again.
This pool is a 25yd pool. I tend to say meters as often as I say yards and the only time I really differentiate is if we are testing a Navy SEAL test 500yds or a AF PAST (500m)
Stew
thank you mr houston. much appreciated
Of course it is balance - my group and myself all lift and swim well but does my lifting make me a better swimmer? Not really - it makes me a better athlete in general. You are welcome to comment but truly your comments are not that helpful. I would rather people ask questions instead of people contradicting and offering solutions that are quite obvious. Of course dry land training in the weight room will help swimmers.
Probably dumb question, can you shallow water blackout from this
@@trident2309 I have never seen it happen
Kid is a straight stud!
For workout #1 and #2 how long should you be resting between sets if at all.
Hope you can answer my 2 questions regarding this specific workout in the video
1. This one day I was getting 54-55(my best time) second laps on CSS. 3-4 workouts later I am not even getting under 1 minute. Is it normal to see this pattern of fast then slow or am I probably doing else wrong?
2. On the 100yd CSS part, should I be swimming fast as I possibly can to the point where I am gasping for air, or should I take it at a medium pace?
1 - Not sure - could be a bad day. I assume you are swimming 3-4 workouts in the same week? Not weeks apart? - could be fuel too
2 - NO - when it says goal pace of your 500yd swim time - that means if you want an 8:20 swim and are close to it (within 1 minute) then your goal 100 yd pace is 100 seconds (1:20).
Hey Stew,
I was wondering how much should we flutter kick when doing combat sidestroke? I have seen some people barely do it at all and others do it constantly. I find that I tend to lean towards doing it constantly and I wanted to know if this is a problem or not. Either way, thank you for all of your videos. They are incredibly helpful.
I find that with progressive pullouts I start losing breath before the glide is over which means more strokes per lap, my 500m time is 13 minutes with an average of 8-10 strokes per lap, is there a way u can condition myself to not get out of breath on pullouts during progressive laps
Hey man I've been seeing that some guys are not as good in other PST events as others. I got the push-ups, pull-ups and sit-ups down. I'm also getting about a 9:20-9:30 run. I just cannot get my swim times great and am really trying to be sub 7. Any other training exercises I can do?
well its up to the individual to find the perfect balance. IT IS possible!
you are doing very well😊😊😊😊😊😊😊
I dont want to seem professional or anything but a good way to prepare for swimming is to workout at the gym. Do some squats, deadlifts, .leg press , bent over row, bench press and see how fast you will swim!
Hey Mr.Smith Could you give me advice on the Scissor kick for some reason I'm having some trouble doing it and I believe thats why my CSS has been slow and I can't glide farther and might be the reason why I get more winded any advice on this? Thanks.
Sir,
What type of swim workout schedule do you recommend people training for the PST? Should I focus mainly on speed/ interval training, such as the two workouts you have posted, while limiting the Long Slow Distance and Continuous High Intensity workouts?
V/R,
Do a search on "breast stroke pullout" that is all they are doing.
What sized pool is this?