New Swim Workout for Air Force Special Warfare (The AF 50-50 Workout)

The NEW 50-50 Workout for AFSW Candidates

Over the past year as I can been teaching the 50-50 Swim Workout to people preparing for swim tests, there has been so much success with this FREE swim workout IF you put in the work and do it 4-5 times a week for a month. 

This is the original Navy PST 50-50 Workout:

Warmup with 500yd swim (any stroke)

Repeat 10 times
Swim 50m fast freestyle
Swim 50m goal pace CSS
- minimum rest

Cooldown with tread or drownproofing drills 10 minutes

The Air Force Special Warfare Version (50-50 Workout) 

It is not just swimming workouts! You need to get comfortable..

While working with some Air Force Special Warfare candidates recently, I created this version of the 50-50 workout for them to not only get them in shape for 500m swim tests, but to also help them learn how to recover when doing 25m Underwater / 25m freestyle  (over-unders) on a tight interval for multiple sets:

Warmup with 10 minute tread - Mix in some snorkel treading too.

Repeat 10 times
Swim 25m UW (breathe when needed / NEVER do this ALONE)
Swim 25m free (6-8 strokes per breath)
Recovery Swim 50m free easy (every stroke breathe / minimum kicking)
- rest for remaining time (You go on a 2:30 interval (or faster if this is easy)
- typically this is 30-40 seconds rest for most non-swimming athletes

Cooldown with tread or drownproofing drills 10 minutes

This workout does three things. 

- Builds up your yardage of swimming each day so you are swimming enough to get in shape for 500m swim tests. 

- Helps you master active recovery which is necessary for over-under swim tests / workouts during selection. If you can catch your breath with an easy freestyle swim, you are well on your way to being in the type of shape needed to make it through some of the toughest swim tests in the military. 

- Help you spend time treading water as you will need the practice for future tests that include snorkel buddy breathing and general water comfortabillity. 

Enjoy!  Let me know how you do with it...

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