Cart 0

CSS Help: Fix Your Kick

Stew smith

Do You Need Help with Your Kick and Glide?  Most Non-Swimming / Land Athletes Do...

KICK AND GLIDE- You cannot have a good glide without a strong kick and you cannot utilize an effective kick without a good streamlined body position (good glide). The kick and glide and essential to you creating a fast/efficient CSS. 

I prefer a scissor kick, and most land athletes who do not have well-developed breaststroke/frog kick muscles typically do as well.  The kick is your preference as well. You can do a scissor kick with the top leg moving forward during the kick on either side, OR you can do a breaststroke kick.  Up to you.  NOTE - You cannot swim with fins using a breaststroke kick. Eventually, you must use small scissor kicks or flutter kicks when swimming with fins. Some will use a dolphin kick when finning as well.  I tend to mix all of the kicks into longer swims and change sides every 5-10 minutes to change up the muscle groups working when the swims turn into more than an hour long. Watch this YouTube video of a great kick and streamline glide combo. 

TIPS: Do not do a giant leg spread to kick the scissor kick. The power does not come from the hips when doing the CSS without fins. It actually comes from whipping your legs closed from the knees down as quickly as you can. We do a drill called the "half-kick" drill for those who use too many hips (look like they are doing the splits) when they kick. Open the legs halfway and focus on more power from the knees down versus trying to open and close your legs at the hips fast. 

Need Help with your Kick?  Try This Drill

The kick board drill works like this:

Repeat 10 times
Swim 25m with kickboard (any side)
Swim 50m without the kickboard CSS (focus on kick and glide)
Swim 50m freestyle

= 1250m workout - call it a warmup or cooldown for the 50-50, but put in more effective time in the water using these two drills/workouts, and you will crush the CSS.


Need to work on your scissor kick? Try this. 25 yards with a kickboard try to glide two seconds each kick. Swim 50 yards CSS repeat 5-10 times. #css

- Stew Smith CSS Coach

(here is a video of what kick board drill looks like)

Now - Get Into Swimming Shape with the 50-50

The 50-50 Workout (How It Works) - Here is a set of the 50-50 workout. Check it out. See the previous post for the actual warm-up, 10 sets of 50-50s, and cool down. 

Dude - You are not in Swimming Shape and practice with the 50-50 Swim workout below 4-6 times a week:

@stewsmith50 Here is a set of the 50-50 workout. Check it out. See the previous post for the actual warm-up, 10 sets of 50-50s, and cool down. #css #specops #swim ♬ original sound - Stew Smith CSS Coach

Where You Can Find More About the CSS (FREE)

YOUTUBE: You can find more than 100 CSS videos on my Youtube Channel (@stew50smith) along with 200+ Tactical Fitness Report podcasts, Live Q and A sessions, and more. 

INSTAGRAM: You can find hundreds on my Instagram page (@stewsmith50) as well but you just need to scroll through to see the videos or check out the hashtag #crushthepst. 

TIKTOK - Now you can see my TikTok Channel (@stewsmith50)

There is More To than You May Know

(In fact, there are more than 40 books, 1000+ articles, online coaching - and more) 

Who is Stew Smith CSCS? Coach, Trainer, Writer, PodcasterI'm the former Navy SEAL that tactical candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at

Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks) 

Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus 
(16 weeks)

These programs will walk you through 4 cycles with 12 weeks of each season in two programs. 

The Specific Military / Special Ops Physical Fitness Workouts 

Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4  Grinder PT
Navy SWCC Workout

Army / Air Force Advanced Fitness / Special Ops 

Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep


Advanced Running Program - Special Ops Supplement Plan
USMC OCS / TBS Workout


The Combat Conditioning Workout
Air Force PJ / CCT Workout  Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version


The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout


The Law Enforcement Physical Fitness Workouts

The FBI Academy Workout  |   FBI Workout Vol 2  
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT


Beginner / Intermediate / Advanced Fitness Guides 

The Beginner / Intermediate Guide to Fitness
Reclaim Your Life  Erin O'Neill Story (beginner / intermediate)

Veterans Fitness  Baby Boomer and a Flat Stomach 
Circuit Training 101  Beginner / Intermediate Guide to the Gym


The Busy Executive Workout Routine
The Obstacle Course Workout  Prep for Races or Mil, LE, FF
TRX / Military Style Workouts  Adding TRX to Military Prep Workouts


Tactical Fitness Over 40 Series

Tactical Fitness (40+) Phase 1, Phase 2, Phase 3, Phase 4


Online Coaching Options

Online PT CLUB - Weekly Workouts created personally for you.

New Member's Only Content / Services Program!

If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)

Best of all, if you have questions, email Stew Smith himself (  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.


Questions?  Just email -

At - List of Products and Services

  1. FREE Articles
  2. Podcasts and Swimming Videos (Youtube, TikTok, Instagram)
  3. eBooks
  4. Books and eBooks in PRINT
  5. Stew Smith Fitness Club membership site
  6. Online Coaching  

Stew Smith Fitness 

 Find more about our programs on our social media:

Instagram             TikTok              Youtube

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness store if you're looking to start a workout program to get you TO and THROUGH any tactical fitness training program OR create a healthy lifestyle. Send your fitness questions to

    Older Post Newer Post

    Leave a comment

    Please note, comments must be approved before they are published