To Add the Flutter-kicks to the CSS or Not?
Opinion - Yes with fins - No without fins. 

Teaching the CSS

For many years, I have been learning how to best coach the Combat Swimmer Stroke (CSS), mainly to non-swimming athletes. Those who need to master this stroke are primarily those preparing for a career in any military special ops programs involving diving or combat swimming. I have always taught doing the CSS without extra flutter-kicks for a reason - it is a waste of energy that may affect your other events of the PST.

However, many candidates have difficulty with their scissor kick and try to make up for a bad kick by adding extra flutter-kicks to the 500-yard swim test of the Navy PST (SEAL, SWCC, EOD/Diver, SARC). 

1 - Land athlete new to swimming - I once counted a swimmers extra flutter-kicks during a 500yd PST and counted over 500 kicks during that test. Do you think that affected his sit-ups / running? Yes by over 30% from normal scores due to tired hip flexors. The goal is to use the Conservation of Energy when swimming the CSS. Adding things that make it harder like flutter kicks, dolphin kicks, and even the double arm pull of the breaststroke pullout off the walls, just make you more tired and slower. Many athletes new to swimming are not in the swimming shape to handle the extra effort added in the swim test. If you competed in swimming at some point, any of the "additions" should not be an issue. You can typically handle the extra flutter or dolphin kicking (because you are an efficient kicker) and handle the extra pull / missing breath of adding in the pullout. The issue with non-swimming athletes is they tend to have to learn how to swim, then add technique and efficiency to a degree, and get in swimming shape. However, a non-swimming athlete can become an excellent MILITARY SWIMMER and learn this skill well enough to make it TO and THROUGH Spec Ops selection programs. 

2 - Getting Tired After a Few Laps - Many new to swimming will start off great for 100yds and then fall off their pace largely due to conditioning and this occurs especially with added flutter kicks or dolphin kicks. My advice is work on the scissor kick or breast stroke kick and your streamline glide position to get the best efficiency out of the stroke - not add in extra effort that in the end just makes you slower and more tired. Use the 50-50 Workout to fix your conditioning issue and focus on ONE KICK PER STROKE.

3 - Conditioning and Technique are Key to Efficient Swimming with the CSS - If you have time, you can continue to get into better swimming shape (50/50 workout), but this type of preparation is often an issue for many candidates. Consider taking any extra kicks out of your CSS out altogether; you will be able to maintain your yard / second pace longer. 

Advantages of Skipping the Flutter-kicks- If you are a non-swimming athlete, you may not have developed your kicks in the same manner as a swimming athlete. The ugly technique on kicking will cost you during the 500yd swim. You will likely lose momentum as you continue with extra kicks especially on the last 200-300yds. You can maintain your goal pace longer and get the competitive time you need to earn your Spec Ops contract IF you can better maintain the pace. The extra flutter-kicks maybe something that is not helping you. Try a test of 100yd with flutter-kicks and then without flutter-kicks. Mark the time and how you feel (winded or not). Let this be your decision maker if you do not take my word for it. 

With fins - Adding constant flutter-kicks is key to hitting goal paces on longer swims with fins in open water. Without fins, save your energy and just kick ONCE PER STROKE.  See video on breathing timing and kicking of the stroke with fins:

CSS with fins Sequence: Top arm / bottom arm pull-breathe / kick,kick,kick - repeat...

Join Stew Smith's LIVE QA on YouTube, where he dissects and critiques submitted CSS videos and takes your questions LIVE! 930am Mondays / Tuesdays at Stew Smith Fitness YouTube Channel.

No Matter What Phase of Preparation You Are In - We Have an Answer For You

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

Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster: I'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 StewSmithFitness.com

Where to Find More Information About Optimal Performance Training Programs

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

Core Mission

• Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
  
  
• Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
  
  
• 
• Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios. 

Specific Programs & Courses

• The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
  
  
• Tactical Fitness Over 40: After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
  
  
• Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
  
  
  Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. 
  
  
• The Never Quit Mindset Book and Course: The "Never Quit Mindset" book and course is a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
  
  
• Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
  
  
  

Resources and Content

• • Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
    
    
  • FREE Local Training for those preparing to serve! Check out HeroesofTomorrow.org for our location and schedule.
    
    
    
  • NEW SKOOL.com Tactical Fitness Community
    
    
  • Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
    
    
  • Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
    
    
  • LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
    
    
  • Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
    
    
  • Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).

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.