There is a Difference When Wearing Fins
Compared to Without Fins with CSS

There is also a difference with CSS and the Elementary Side Stroke
(one you stay on your side, the other is optional (CSS)

Here is a common question about body position when swimming the CSS without fins, but the confusion often comes when people swim with fins similar to the way they swim without fins:

Stew, I’ve been messing around with my CSS stroke between staying rotated on my side all the way through the stroke or doing a traditional breaststroke, then rolling on my side and doing the freestyle-type pull and getting a breath. In your experience, which is more efficient? Thanks, Jason.

Jason, your choice. Both can work. The more important question is: Which version lets you stay streamlined, breathe without lifting your head, and carry momentum through the glide?

You can rotate after the kick and during the glide phase, then use the top-arm pull to get a deeper freestyle catch and turn to breathe. OR you can stay on your side throughout the entire stroke. I prefer rotating toward the stomach during the glide, then using the top-arm pull to turn and breathe just like freestyle. However, when you add fins, stay on your side. Rolling onto your belly with fins will shorten the kick and reduce the power you can produce.

Let’s Break It Down

The CSS is a hybrid stroke. It uses a freestyle-type top-arm pull, a smaller breaststroke-type bottom-arm pull, a scissor or breaststroke kick, and a streamlined glide. There is room for individual preference, but the sequence still matters:

Pull – Breathe – Kick – Glide. (1 Mississippi – 2 Mississippi – Pull.) Repeat.

Do not let the rotation change that sequence. Rotation is only useful if it improves your catch, breathing, and streamline. If it creates extra movement, makes your legs swing, or causes you to lift your head, it is slowing you down.

Check out this Non-Swimming Athlete's CSS - Really Good Breakdown

Option 1: Rotate During the Glide

Without fins, I like a slight rotation toward the stomach during the glide. From that position, the top arm can start a stronger freestyle catch. As you grab the water and pull it behind you, turn your head with the body and inhale. This should look like a freestyle breath, not a breaststroke breath. Keep half of the face in the water and do not lift your head.

Roll over during the glide or don't - up to you. I prefer it WITHOUT FINS.

The amount of rotation does not need to be dramatic. Think 45 degrees or just enough to set the shoulder and hand for a deeper catch. Then use the pull to return to your breathing side. If the roll is smooth and timed with the stroke, it can help you grab more water and create more horizontal power.

Option 2: Stay on Your Side

Staying on your side the entire time is also effective, especially if that position helps you stay balanced, breathe easily, and recover your arms tightly. Many swimmers lose speed because they over-rotate. They roll too far, cross the centerline with the hands, or let the hips and feet fishtail. Staying on the side can remove those extra movements.

REMEMBER: There is no award for looking exactly like the swimmer in the lane next to you. The goal is to move efficiently, use fewer strokes, and arrive at the next PST event without wasting energy. The rule for swimming for the PST is “conservation of energy,” but still be fast. You do not work harder (more strokes) to go faster when swimming.

The Fin Rule: Stay on Your Side

Once you put on SCUBA fins, the stroke changes. Stay on your side and let the fins work through a full range of motion. If you roll onto your stomach, your hips can flatten and your kick becomes shorter. You may feel busy, but you are not moving the same amount of water.

Swimming with Fins (Both Ways)

With fins, think long body, tight arm recovery, steady flutter kick, and a strong pull when you need it. Save the big body roll for swimming without fins. Most of the swimming you will do later in Special Operations training will be with fins, so do not stop your preparation after you learn the 500-yard CSS without them.

How to Find Your Most Efficient Variation

1.      Count strokes. Swim several 25-yard lengths using the rotating version, then repeat while staying on your side. Fewer strokes at the same pace usually means better efficiency.

2.      Time the lengths. Do not compare a relaxed length with a sprint. Keep the effort and push-off consistent. Work to maintain a yard / second pace. 

3.      Check the glide. A strong kick and tight streamline should give you roughly a two- to three-second glide. If you stop moving before the next pull, you are over-gliding. If you pull immediately, you are under-gliding.

4.      Watch your breathing. Turn to breathe; do not lift the head. Lifting the head drops the hips and creates drag.

5.      Video both versions. What feels streamlined is not always streamlined. Film from the side and from the end of the lane if possible and compare to several of my social media swim videos I share on YouTube, TikTok, and Instagram.

Bottom Line

Without fins, rotate during the glide if it helps you get a better freestyle catch and a smoother breath. Stay on your side if that keeps your body straighter and your stroke simpler. With fins, stay on your side so you do not shorten the kick.

The best version is the one that lets you repeat Pull – Breathe – Kick – Glide with a strong catch, a clean breath, a powerful kick, and two seconds of free speed. Master the sequence first. Then test the small details and keep what makes you faster and more efficient.

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.

Buy Now!
Never Quit Mindset Book, eBook, Audio Book, and 
Online Video / Audio Course