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CSS Help Series: Quick Fix to Crushing the Swim

• Stew smith

Spec Ops Swimming Tests: Learning the CSS to get TO and THROUGH Spec Ops Selection

The RULES: First, the 500yd Navy Physical Screening Test (PST) allows for the elementary side stroke, the breaststroke, or the modified side stroke nick-named the Combat Swimmer Stroke. The general theme is that these strokes must be "underwater recovery strokes." 

However, beyond the PST (getting accepted into training) will require the addition of swimming and SCUBA diving with fins mostly in open water. 99% of your swimming will be done in fins once you are accepted into the training. So, if you choose to use breaststroke as your PST stroke, you will also need to learn the side stroke with fins to succeed beyond Day 1 of training/selection and get THROUGH the training. 

The Combat Side Stroke is about conserving energy and maintaining a low profile in the water. Avoid too many kicks, popping up to breathe, and not gliding long enough to maximize your efficiency. Pay attention to your body position and ensure your movements are streamlined and efficient. Count how many strokes it takes to get across the pool (note distance). Typically, we try to get our folks down to 4-5 strokes per 25-yard pool at a yard-per-second pace. See if you need help with any of the following steps of the CSS in the CSS HELP article series:

The CSS HELP Series: Breakdown of the Stroke

CSS Help: Fix Your Kick

CSS Help: To Add Flutter kicks or Not? 

CSS Help: Fix Your Arm Pulls (top & bottom)

CSS Help: Fix Your Glide

CSS Help: Fix Your CSS Sequence of the Stroke - Pull - Breathe - Kick - Glide

CSS Debate: To Pullout or Not Pullout (Breaststroke Pullout Issues)

Master the Stroke (at 50yd in 50 secs or faster) THEN Get Into Swimming Shape: Spend time in the water, swimming, jumping in, and treading. The more comfortable you are in the water, the more confident you'll feel when executing the Combat Side Stroke during the military swim test. Remember, swimming proficiency takes time, watching videos, practicing, and getting feedback to correct incorrect techniques. THEN you have to get in swimming shape. This will add to your training time, but you can do it quickly if you put in the time 4-5 times a week.

The 50-50 Workout is a workout you need to master in order to get into swimming shape quickly.  Here is a set of the 50-50 workout.

 

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

Keep pushing forward; before you know it, you'll be gliding through the water easily and confidently. 

Are you ready to take your swimming skills to the next level, conquer the military swim test, and more? Head to CSS help: One Stop Shop for All Things Military Swimming for the ultimate guide to mastering the Combat Side Stroke. Strengthen your water confidence and prepare for success in special ops swimming and diving training!

Where You Can Find More About the CSS (FREE)

YOUTUBE: You can find over 150 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) where there is nothing but CSS Critique videos. 

Learn More with Video Critiques at TikTok.com/@stewsmith50 for free coaching (or Instagram Reels @stewsmith50

Besides, Swimming with fins will be 90% of all swim training in spec ops diving/rescue swimming selection. You will use the side stroke, CSS, Lead Arm / Trail Arm or Turtlebacking with fins for all open water swimming events. The CSS without fins is nearly identical to swimming CSS with fins. 

During Spec Ops Training and Beyond - LATA or CSS with Fins- Another option is the Lead Arm Trail Arm Method used primarily by the Air Force Special Warfare program. While the CSS will be used in the Navy Spec Ops programs. Both will be used when swimming in open water and / or selection testing swims, depending on the branch of service.  Here is a side by side video showing the differences:

Many swimmers become members of Special Ops units. These candidates do well in the water with their swimming and treading skills, but gravity is not the swimmer's friend. Load bearing, running, rucking, general strength, speed, and agility on land can break a candidate who never got out of the pool for additional athletic training. Though the skills learned from competitive swimming are great, the need to grow beyond the competitive strokes, learn the tactical strokes,  and become a tactical athlete will be needed if you choose this path. 

Are You Considering a Life in Special Operations? Start HERE: 

Crushing the PST (Swim, PT, Run)

PST:  Putting it ALL Together:  Learn HOW to take this test or you will never even make it TO the Training. 

The PST CLINIC – Step-by-Step Breakdown of the Navy BUDS / SWCC / EOD / Diver / Air Rescue PST

Once you get the contract - congrats!  You made it TO the training. Now you must focus on being in the top 25% of your class on Day 1 of the First Phase in as many events as possible because the bottom 75% typically will not make it.  That means you now have to train to get THROUGH the training. There is a difference between the two phases of tactical fitness. You can do both at the same time AFTER you have reached optimal numbers on the PST. 

After You Pass the PST - Assess Yourself for 
Any Other Weaknesses (Assessment Tool)

Your Weaknesses Will Be Exposed IF YOU Ignore Them - During the Recruiting Process and certainly through Prep and BUD/S itself. 

Not being prepared for your "dream job" is on you. It takes time to get to the level of being able to crush the PST, and then the follow-on logs, boats, weekly 4-mile runs, and 2 ocean mile swims with fins. Just because you can crush a PST, does not mean anything for the follow on events at BUDS. 

Show up on Day 1 of your job interview (PST Test Day) well prepared and be in the passing group at least. Showing up and failing is the wrong attitude and a horrible first impression to your future employer. YES - take it that seriously IF you really want this. After all, it only takes Four Steps to Get Prepared for Special Ops Selection. 

If you want help, that’s what I do…. Check out these resources that have helped spec ops candidates succeed where others have failed for the last 20+ years!

Your Mission Starts Now

Let today be the day you refuse to quit. Let today be the day you adopt a mindset that transforms setbacks into comebacks. Join the Never Quit Mindset revolution and discover your limitless potential.

Act now—seize your $100 savings and begin the transformation that will last a lifetime.


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Discover The Never Quit Mindset by Stew Smith—a transformative personal development resource designed for motivated individuals seeking to break through barriers and achieve lasting success. Whether you're striving for excellence in your career, health, or personal life, this guide provides the tools to develop the discipline needed to conquer obstacles and fulfill your potential.

There is More To StewSmithFitness.com than You May Know

Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world. 

Here is a list of what we do at StewSmithFitness.com

Who is Stew Smith? Coach, Trainer, Author, Podcaster 

I'm the former Navy SEAL that special ops 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 StewSmithFitness.com

Core Mission

Specific Programs & Courses

Resources and Content

Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)

As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.

Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced. 


Remember, as you age, your training needs to adapt.

Have you been thinking about getting back in shape but don’t know where to start?

Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.  

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

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, improves flexibility and mobility, and puts you at a level of physical ability 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.  

Online Coaching Options

Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.


New Members' Only Content / Services Program!

If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a 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 (Stew@stewsmithfitness.com).  Join the tactical fitness group discussions, latest articles, LIVE QA videos, swim critiques, podcasts, and much more at the Stew Smith Tactical Fitness Training Closed Group on Skool.

 

Questions?  Just email - Stew@StewSmithFitness.com


 

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