Technique and Timing are Everything
(Conditioning too)
If you want to learn the Combat Swimmer Stroke (CSS) quickly, first watch videos of people swimming in the 7-8 minute range per 500 yd distance. These folks are in the above-average zone and have mastered both technique and conditioning. Those who are faster are typically competitive swimmers and have years of swimming experience. Those who are slower are still likely dealing with conditioning or technique issues, though 500yd swims using the CSS in the 9-9:30 range have successfully completed BUDS / SWCC, EOD / Diver training throughout the history of the programs.
Learning the correct swimming technique and timing can be a challenge, but with a few simple tips, you can become a better swimmer in no time. Whether you’re a beginner or a professional, improving your swim technique and timing is essential for improving your performance in the pool. Here’s how you can get started.
See the CSS Help Series (Articles/Videos on Coaching the CSS)
1. Analyze Your Stroke. The first step in improving your swim technique and timing is to analyze your stroke. Get video analysis (FREE) and watch better swimmers swim. See Instagram CSS coaching and TikTok CSS Coaching pages. Take a look at how your arms pull and push you through the water and how your legs kick to produce power/speed. Are you using the right technique for your speed and your body type? Make sure to keep your body straight and streamlined with your arms and legs moving in a coordinated, rhythmic manner. Smooth is fast.
2. Practice Your Timing. Once you’ve analyzed your stroke, it’s time to practice your timing. Timing is an important part of swimming and it’s essential that you get it right. The best way to practice your timing is to use a stopwatch or a swimming metronome. Make sure to set the interval to the correct duration so that you can time your strokes correctly.
3. Focus on Your Breathing. Breathing is another important aspect of swimming and it’s important to focus on it. Make sure to take deep breaths and exhale fully as you swim. This will help you to stay relaxed and maintain a good rhythm as you swim.
4. Take it Slow. As you practice your swim technique and timing, it’s important to take it slow. Don’t rush into it and focus on perfecting each stroke and each interval. Over time, you’ll be able to swim faster and with more control.
5. Monitor Your Progress. Last but not least, it’s important to monitor your progress. Set goals for yourself and track your progress so that you can see how far you’ve come. This will help to motivate you and keep you focused on improving your swim technique and timing.
NOW - get into swimming shape with the CSS/Free 50-50 Swim Workout found in many of the Navy PST and Navy SEAL/SWCC Training Programs.
By following these tips, you’ll be able to improve your swim technique and timing in no time. With a few simple steps, you’ll be on your way to becoming a better swimmer. So go ahead and get started today!
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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
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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).
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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.
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Specific Programs & Courses
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The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
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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)
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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. What is Seasonal Tactical Fitness Periodization?
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The Never Quit Mindset Book and Course: The "Never Quit Mindset" book and course are 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.
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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
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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.
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NEW SKOOL.com Tactical Fitness Community
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Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
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Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
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LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
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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).
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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.
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.
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