If you are coming from a strength and power background or are new to training, you may find the speed and endurance requirements challenging if you want to get good enough scores to ace the PST. Typically, good goals to have for the 500yd CSS swim is between 8-8:30 and a 1.5 mile run at the end of the PST should be in the low 9 minute zone or sub 9 minutes. Those scores will help you get TO the training as long as your PT scores are also above average.
Here is what I have my guys do once they have figured out the stroke and have the ability to swim a 50m CSS in 50 seconds (but cannot maintain that pace for 500yds).
The 50-50 Workout:
Warmup with 500yds swim - any stroke - personally I like to mix some freestyle and CSS with this one but the goal is to use the 500yd as a legitimate WARMUP. One day, this distance will "just be a warmup" to you and will have big time psychological benefits to your anxiety and performance in an official PST.
THEN - Do the 50-50:
Repeat 10 times
Swim freestyle fast / hard for 50m
Swim CSS at goal pace for 50m
(rest here if you need to but not for long - the goal is to progress to where you can "rest" with your goal pace). That is when you know you are getting in swimming shape.
We do this 5-6 times a week. You have to swim 1500m a day if you want to get in shape for swim 500m fast. THEN - you have to start getting good at swimming 1-2 miles with SCUBA fins if you want to progress to a level to actually make it THROUGH BUD/S.
Most people who are not used to swimming just need to get into swimming shape (and learn an efficient stroke). See common errors for CSS swimming.
https://www.stewsmithfitness.com/blogs/news/combat-swimmer-stroke-common-errors-corrections
For Running Goal Pace at the 1.5 mile run
Learn your goal pace! If you think running 1.5 miles is long distance and cannot maintain a fast pace for more than a lap or two, you need to practice getting in running shape for that pace. For instance:
Warmup with a 1 mile run - easy pace (stretch)
Repeat 8-10 times
400m run at goal pace
- rest with stretching or another PT exercises (situps, pushups, squats, lunges)
for a minute or less.
If your goal is a 9 minute 1.5 mile run - or 6 minute mile pace - you need to hit all of these 400m runs at 90 seconds. No slower / no faster. Commit this pace to your memory - know how it feels to breath, stride, arm swing, etc when at that pace. You should be able to start a race and within 100m know you are on pace to hit your goal. Where most people screw up on this event (and swimming too) is they start off way too fast, fall off their goal pace, and wind up way slower than their goal pace.
More info on Goal Pace Running
THEN you have to start getting good at 4 mile timed runs if you want to progress to a level to get THROUGH BUD/S.
Check out this video / workout link for more details:
Workout Link Referenced in the above video:
https://www.stewsmithfitness.com/blogs/news/classic-pst-week-video-referenced-material
Some more links to get TO and THROUGH BUD/S
Learn how to put it all together - PST CLINIC - Getting TO the TRAINING:
https://www.stewsmithfitness.com/blogs/news/14502001-navy-seal-pst-clinic-build-a-strategy-to-ace-the-test-for-bud-s-eod-diver-sar-swimmer
MORE PST HELP: https://www.stewsmithfitness.com/blogs/news/pacing-skills-for-better-pst-scores-strategy-101
https://www.stewsmithfitness.com/blogs/news/do-you-want-a-better-pst-score
Getting THROUGH BUD/S requires much more:
See what is "good enough" - PST Type Scores:
https://www.stewsmithfitness.com/blogs/news/how-good-is-good-enough-in-spec-ops
Now how about your durability - strength numbers:
https://www.stewsmithfitness.com/blogs/news/how-good-is-good-enough-strength-part-2
Your Mission Starts Now
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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
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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.
- 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
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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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