High School Student Swims CSS 500 yards in
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- Опубликовано: 11 авг 2017
- See more info, articles, books, ebooks, podcasts at www.stewsmithfitness.com.
Former Navy SEAL Stew Smith "critiques" a competitive swimmer who crushes any 500yd swim.
In this video Stew discusses the following:
Advice for the competitive swimmer who wants to go Spec Ops one day:
1 - Pace yourself and focus on the glide. Even though this guy can swim sub 7 min on an easy day, you put in a lot of effort to get a 6:35. The rest of the PST will likely not go well for him. Unless you are also a PT and running animal.
Save energy by making it look less like a breast stroke (coming out of the water) and more like the twist to breathe of the freestyle stroke.
2- Advice to competitive swimmers - pace a 7:30 on the 500yd swim. That is an easy 1:30 per hundred yards and focus on gliding each stroke for efficiency. Then you can work on your other events of the PST (pushups, situps, pullups, 1.5 mile run) with more gas in the tank.
3 - Not many people are going to beat you even if you cruise in at just under 8 minutes.
PS - great effort though. This workout we did was what we call the Triple Double:
Do a double PST: swim 500yds, pushups, situps, pullups, 1.5 mile run and repeat in reverse order. THEN pick the event that is your weakness and do it again. Some people will run again, swim again or do the three PT events again. Be honest with yourself.
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Thanks for the videos Stew!!! I'm 56 years of age and I've always been in decent shape, but I need to lose some lbs., so I'm looking to get in better shape. I'm striving to use the Special Forces physical test as my baseline. Earlier this week I achieved a 500 yard breaststroke at 12:27. Keep these videos coming, because I'm watching them!!!
Doesn't look very efficient but anything sub 7 is impressive!
Yes - he lost efficiency in the last 250yds. Like many.
Stew Smith hell yea a navy seal responded to me haha. Training for PJ. Thank you for your wisdom and helping my training
Even doing this is impressive
@@MidnightXAlchemy how'd u do bruv?
@@tiraichbadfthr6454went through a&s 19-001. Did not make it through selection.
This is awesome, his kick off the walls and glides are monstrous.
Im stoked because I love brestroke and I hate flipping at the wall and this is how im going to start doing it.
It is the CSS just using a breaststroke kick.
Can you do that?
Ive gotten my swim time from 10 minutes down to 8:30. Then i learned that you have to do CSS for your PST. At the moment I am almost able to break 9 minutes. As my form improves so does my time...Hopefully the guy in the video isn't a reflection of the competition ill be facing though
Kyle Draper it is but theyre more about form than time. If you’re fast and wrong you’re doing it wrong . I was hit on most of my form during my test which is why I know . Of course this was before youtube so nowadays at least u can prepare better. This stroke is not designed to tire u out. Think he could do this for a 1.5 in open water? Nope
@@lukasg9031 Best advice to give.
Did you end up going to selection, or you in a Reg force regiment right now?
@@daveh9551 not really, I did combat stroke for my first time at PST and got a 7:00. Then did not really care, they loved the time. Plus his swim wasn’t too bad, I had a swim somewhat similar with more underwaters. I’ve done 4 miles in open water like this easily. Ocean water with current btw 😂.
@@QumDump my uncle used to swim a lot for his workout as
A civilian and people would ask us what’s it like to swim distance? I say your mind goes to a special place and so does your body and it goes into auto pilot. Hard to describe. It’s crazy how u see some guys who aren’t good swimmers at first turn into great swimmers in a period of time after being in the water a lot. If I tried to do two laps now I’d probably die
@@daveh9551 open water in a wetsuit and a good temp would be the same because you are further out of the water and you dont lose time and momentum when turning around on the sides.
He really gets a lot out of that dolphin kick
That is not a dolphin kick
Awesome swim!
Hi Stew, I heard you say you weren't completely sure if switching between CSS and breaststroke was completely legal. Would you be able to confirm if it is or isn't?
In recent years - it never was illegal but you can confirm it with mentor / scout team. Current regs it is not written that you cannot do it. Doesn't say you can either
are you allowed to use a breast stroke kick? I honestly never thought to do that. I'm not really good with the scissor kick. I might have to give this a try.
ArmaRes Yes.
Stew answered this on someone elses comment so I figured I would save him the time and let you know.
No...it's usually a scissor kick.
Depending on where you go breastroke can become useless. It is great to be a versatile swimmer and put up good PST numbers. But this kick doesn't translate to fin work which is why it's underused.
I got the kick down, can pull, but I cant fig out how to glide inbetween.
hold streamline after the kick. if you're not gliding, you're dragging somewhere meaning you aren't in streamline. Either your feet aren't aligned, or you're just stroking right after without thinking about gliding
Epitomes he could also have his timing of the breast kick be bad.
The glide is actually a matter of throwing your entire upper body forward. The push part forward part of the glide starts at your belly button. Push your belly button away from your hip bones. That will continue up your rib cage and through your shoulders all the way to your arms. After the push, stretch all the way through your fingers. So it's a push moving all the way from your belly button to your fingers. Then it's a stretch/reach from your fingers to your rib cage. In the stretch stage, you want to get as narrow as possible, like your body could fit through a needle. Because you are mentally engaged the entire glide, the time actually goes quickly.
However, it is mentally and physically exhausting and you can see the glide break down in his stroke first. It's helpful to practice 8 yards of perfect glide repeated over 8 laps. Work on increasing how long your perfect glide is occurring over a series of week.
Also dryland work like planks and ab rollers will really help your glide.
whats a good way to improve endurance for the css? i can do 50-75 yards then just get winded. a bit frustrating when im in the pool.
Swim more - mix in freestyle sprints at 6-8 strokes per breath. Repeat 10 times: 100 free sprint, CSS 50m at goal pace. Rest as needed.
thank you!
learn to breath using your diaphragm, keeping your chest expanded. Only your core will contract when exhaling and extend when inhaling.
@@opelracermtI actually noticed that keeping the chest expanded helps with buoyancy as well. Even if you’re not necessarily holding in a ton of air
Sorry if I'm not really an expert, but , since I'm a competitive swimmer, can't I simply swim 500y freestyle or the rules do not allow it?
No freestyle for this test
Stew Smith i think I'm 'gonna try this! So is 6.35 considered to be a top level swim?
I have seen sub 6min CSS
Stew Smith ok thanks. Last thing, I've seen you are allowed to swim 500 y breaststroke with breast underwaters, is that allowed? I just don't want to cheat when I try it in training. Thanks alot
Technically it is allowed but most mentor's won't let you do it or would discourage you from doing the breaststroke for the PST. You can do the breaststroke kick instead of scissor for the most part though. That's what this guy did here.
I cannot do this sidestroke underwater. I have to keep my head up, then i can haul tail. No way I can hold my breath more than 3 seconds after one lap
Check this out: www.stewsmithfitness.com/blogs/news/dude-you-are-not-in-swimming-shape
Holy Sh!t...this guy defies the laws of gravity and hydrodynamics. You guys better get this guy in the teams!
I dont know how he's so fast even when dunking into the water after every stroke, is he not losing moment that way?
He is a collegiate swimmer now - basically doing the breast stroke with a side breath - still a CSS / side stroke. He is streamlined and in swimming shape = fast
What he is doing is really far closer to breast stroke than the CSS. I swim the over arm side stroke, use the flutter kick instead of the scissor kick, and can do a sub 8 minute 500, which ain't bad considering I turn 70 in November. The over arm side stroke is far faster than breast stroke, and you do flip turns.
I get the impression that with practice he would get faster still, he isnt used to where the sides are so swaps to actual breast at the end of some lengths, he is probbaly a very fast breast stroker.
The biggest issue I'm facing right now is my nose keeps getting flooded with water while I'm swimming. Do you have any tips to help? Or am I allowed to take the PST with a nose clip?
Dillon I already do
Get use to wearing a mask that's all you'll be wearing if you get a contract.
You probably need to tuck your chin in a little more so that you're facing directly against the bottom of the pool.
I wouldn't go with a mask tbh. After a while the nose part always fills with water for me lol
Kyle Draper You better get use to it if you are going SO. If you make it though the pipeline you’ll be doing 8 hour plus dives.
What does this swimmer do so well to get his time? It doesn't seem like he is just swimming really hard or muscling it
Donald Warfield exactly - not muscling it - super streamlined after pulls and kicks
@@StewSmith182 thank you! Would you say he uses a lot of power (with technique, of course) on his push offs, kicks and strokes?
technique and form > "muscling it"
Are double arm pulls allowed for official PST?
It depends on who is grading your PST. Some places they are some places they are not.
Is he that muscular just from swimming or does he do something else??
porcelain weight training most likely. Swimming gets rid of fat and tones muscle. It doesn’t build it as fast and as well but it still could be just from swimming. But most swim teams usually do weight training a lot.
How do I message you so can critic my swim sir?
John Teti post your video on your RUclips channel tell me it's up there and I will view it.
Stew Smith Can you do a video breakdown of my css?
What would you request Maximum Fitness or Navy Seal Fitness?P.S. Time is not an issue. Thanks!
Depends - what are your goals? Both are great programs.
Stew Smith Reach my full fitness potential.
John Smith max fitness
No, breaststroke kick is not so allowed, the CSS is also designed to help during the transition into fins, so at prep they will break that kick, and have you doing scissor kick
Ryan Jones WRONG. You can do a breaststroke kick with the combat swimmer stroke. You just can’t do it with a pair of fins on. For the 500 yard swim in order to get to Bud’s most people use a scissor kick but some will use a breaststroke kick. It does not matter.
What’s the length of the pool?
25yds
How many laps is it
500yd = 10 laps in a 25 yd pool
Great video but aren’t the assessments conducted in a 50m pool? That’s one less kick off the wall for each lap so that should be taken to consideration
Depends on where you live. Most of these assessments are done before you join the military so you have to use whatever pool is available. Sometimes these are yard pools. Sometimes they are meter pools. Sometimes they are short course sometimes long course. But yes, at BUDS it is a 50m pool.
@@StewSmith182 gotcha makes sense Stew thanks
Stew,
But does a Navy SEAL look like that? Muscle mass to carry gear on an Op?
No… he has five years before he plans on joining. He’s still a boy.
@@StewSmith182 Thanks Stew.
He didn’t do a single flutter kick lol...I guess that’s the key
DevilFrog61 he did breast kick. The breaststroke they talk about is just doing a breast kick and not a whole stroke.
The whole point of the CSS is not to be seen. What’s the point of the breast stroke bopping up and down
When you join straight up, you're not expected to have a perfect stroke or anything close to it. What they are really looking for is that you are confident in the water, can do a passable combat stroke, and can then get out of the water and do other stuff like pressups. Ie you are at least at a level where you can do the swim at a brisk level and not be smashed and out of breath at the end. They want and expect you to show off that you at least understand what the combat stroke is. Like you dont expect people to join up and be fully trained on day 1? you're not really a seal, or a green beret, or a ranger until you pass through training and step out into your first mission or follow your first order.
Can beach lifeguards use combat swim to rescue victims in tides?
Yes, but they will probably use a crossover stroke, this allows them to keep their head out of water and keep looking around while swimming as fast as possible. They usually drag people back to the beach with a reverse kick, one arm combat swim. I know technically this isnt a "combat swim" but crossover stroke is allowed etc. The reason you reverse your kick is you push the bottom leg forward and the top leg back, this means you wont kick the person.
@@geroutathat Thanks for the information.
he was using breaststroke kick instead of scissor kick, its this allowed?
Tonys Buddy - yes you can use a scissor kick or a breaststroke kick
great, thx
@@StewSmith182 are you sure? Because the whole point is in Buds training you'll have to use fins and you can't do a breaststroke kick very well with fins that's why it's flutter and scissor everywhere else I've seen
@@humanonearth1 It is allowed but I recommend learning scissor kick with fins as 99% of swim at BUDS are with fins. BUT yes you can swim without fins using scissor or breast stroke kick...
@@StewSmith182 neat I actually did a version of this stroke myself without even knowing it existed, I thought I invented it lol, just became aware of CSS recently. The way I do it actually is different, its dolphin kick the whole way and I don't return the leading arm. I can actually go pretty fast because a lot of the stroke is underwater dolphin. I'm a free diver so for me it came out of doing underwater dolphin kicks but taking a breath freestyle style instead of breath-holding.
What is he doing.
CSS - combat swimmer stroke. Use by military special ops.
Hello, I’m a Junior in HS and am really interested in going for Navy SWCC after HS. I have everything down except for the running(I’m pretty good but need a little more work)and swimming(I know the basics of the breaststroke, freestyle...etc but do not know the CSS and have never swam 500 yards). How would you say I could practice for the swimming part?(I also don’t have too much access to a good pool)Do you think that joining my school’s swim team to practice/train for better form and technique would help? Thanks!
Looks like you went Army instead man, any updates on the SWCC training process?
@@cameronmackay8625 Yep, I went Army. I’m actually starting Pre-RASP in a couple months for Rangers, so I’m still going Spec Ops.
@@iansadowski636 we need another update man its mandatory
Does CSS mean Combat Side Stroke or Critical Swim Speed?
Please! What's the difference between both and when should I consider them?
Ar kauff combat swimmer stroke.. i have never heard of critical swim speed
@@StewSmith182 As this vídeo:
ruclips.net/video/1ZzhgWKGA0k/видео.html
Thank you for further Sir!
I'm Brazilian swimmer and I'm always looking for new techniques!
Google:
www.trainingpeaks.com/blog/how-to-use-critical-swim-speed-training/
Does your technique in this vídeo mean Combat Side Stroke, right?
@@StewSmith182 stew, I thought it was combat side stroke? Are the two used interchangeably or is there a difference? Mostly just curious. I actually learned the stroke after spinal surgery at 36yo while rehabbing because I needed something to do and it is a super relaxing stroke to swim all day (breathing is much more natural than crawl and I grew up a competitive swimmer). I was hiking into lakes and swimming it as my rehab to get back into the mountains. Nothing crazy, initially < mile flatish hike + 1-2k yards but perfect rehab with the nerve damage and muscle loss I had. Then I'd find harder and harder lakes to access carrying fins. Some 6+ miles and +1000ft feet elevation (just enough to not abuse my spine on descents). Back fully in the mountains in 12 weeks. Always loved side stroke, but this is side stroke on steroids, especially with fins.
@@copyandcontentAIreport thanks. Seems I hadn't really heard it used before. So I was surprised. I also had never seen the breast stroke kick used or double pulls into the wall. Or a breast stroke finish. Basically, I either learned a lot, or there's a lot of wrong in the video from a actual CSS standpoint. No, matter, I'm not a SpecWarfare candidate or pretending to be one, I still swim for exercise (mostly freestyle in the pool, mostly sprint intervals) and also to stay in shape for inadvertent whitewater swims (I'm a canoeist and rafter) and rescue scenarios. Often I'll end up swimming side stroke in a boat rescue scenario and of course in a human rescue, you also basically swim on your side. Crawl is fast, but side stroke is a very functional stroke with a paddle or boat. So, to me CSS (or some side) and crawl are really the only strokes you need to be proficient at. After that it's bonus time.
how long is the pool, in meters? I usually swim in a 25m pool and im trying to improve my technique and my time.
It is actually pretty similar to 25 yards, each lap
@aattitude yes I understand, but they are similar and not exact, and thank you anyway.
55 yr old soon about to retire AF (4yr AD and 29 yr res). Started swimming 11 years ago, but a week ago I started the CSS for a challenge. I'm at 8:39 now, would like to get low 7's. I am doing 6-7 strokes each 25, I only pullout on 1st 150 yds, on my down arm it just goes to the chest (like br), the top arm I recover out of water, but all of my propulsion comes from my frog kick. I am a sprinter and not good at distance but I find the CS feels very natural to me
Was told to get the cov vacc by my unit (mandated by the residing admin). Will it slow down any level of fitness?
No - I have had vax since April and had no issues (short or long term)
@@StewSmith182 thank you sir!
Dudes cooking
There’s no glide after the kick.. Just a whole lot of work.. Fast time but he’s working hard. 7/8 Strokes..Thought this was about efficiency.
It is. But when I have somebody showing a six minute like to show it. The fact he can hold that pace for 500 yards is impressive. My critique on him would be he works way too hard as well.
Read the description
holy shit
Is the CSS allowed on the pararescue PAST? I’ve heard any stroke but back stroke, and have also heard freestyle, breaststroke and sidestroke are the only strokes allowed. Considering this is a mix, would it still be allowed?
Yes but I would personally use freestyle as it is faster once you get good at it. And it is easy to learn because everybody knows the front crawl stroke.
yeah but hes so skinny, can he ruck sack or do heavy log PT?
Nope but not going into the military. Just a good swimmer that learned the css in about 3 minutes.
Cody Zeik he is still growing. He's got four more years before he's in the military. Relax
Russian Bot from Russia he's just a high school kid. He is still growing and will not be in the military for another four years. Relax
You'd be surprised how much more a skinnier person can do compared to a bulkier person. At least sometimes.
This is unfathomable to me.
Hope they still dont use the kick off the wall to qualify in training...
dont see the functionality in it...
in open waters...there are no walls!
To get TO the training you will swim a 500yd swim in a pool - pullouts are allowed. To get THROUGH the training you will swim with fins in the ocean for a minimum of 2 miles each week during training. That is the way it has always been.
@@StewSmith182 good info...but imo...there is no functionality in pushing off the walls...no walls in the ocean
@@wsalas13 yes I heard you the first time. It is not measuring functionality of 100s of applicants each year - it is measuring cardio vascular endurance / water comfort. The true test of functionality is actual SEAL training when it is the ocean swim with fins 99% of the time.
He is too stiff as well as not stealth ..
TO TROLLS: I am not knocking swimming athletes with this comment as we have had many go onto to become great members in the Spec Ops community.
This is MILITARY SWIMMING. I am not trying to build collegiate sprinters. You do not have to be a super star in a speedo to ace the swimming in Special OPS programs, you just have to be competent, moderately fast and swim for miles in cold, dark, murky ocean water at night with FINS. It takes balls to swim in those conditions. You do not have to be an Olympian with perfect form to pass swimming at BUDS so stop comparing the two.
AND YES - the pool in this video is a 25 yard pool!
OMG!
Impressive, but his head position looks strained and cramped
well he is a competitive swimmer in college now so I will let his college swim coach fix that - IF it needs fixing.
@@StewSmith182 wow quick reply, I'm self-taught so keep that in mind just looks a little cramped to me. I bet if he relaxed it and allowed it to rotate with the rest of his body and hips it wouldn't hurt his time.