How to Tackle Swimming Struggles and Guide Beginners Toward 
Spec Ops Swimming/Diving Success

There is more than just swimming on this path. Be comfortable too.

The other day at our local pool, the Navy came to administer the Navy Physical Screening Test (PST) that recruits seeking to attend SEAL, SWCC, EOD/Diver, and Rescue Swimmer training must pass before attending boot camp to qualify. After about 100 yards of incorrect strokes, one person got out of the pool unable to complete the required 500-yard distance. This is not uncommon, unfortunately, as many teens THINK they are ready to serve in these challenging jobs even without any specific training prior. To avoid this – Learn to Be a Better Recruit.

Here is what we did to help: 

For many aspiring Navy recruits, the Physical Screening Test (PST) can be an intimidating hurdle—especially for those who lack swimming experience. Since he didn’t finish the test, he spent the remaining time learning the CSS, demonstrating determination and a willingness to improve and not quit.

Learn an underwater recovery stroke (CSS, Side Stroke, or Breast stroke)

Lack of Swimming Technique and Conditioning – While the biggest issue is learning the technique and then getting into swimming shape, many fear failing the PST or letting others down. This struggle is both physical and mental, and it’s critical that we recognize and address it quickly. Though the best remedy for this issue is DO NOT TALK to a recruiter until you can crush this fitness test. Yes – that means practicing and taking it on your own regularly.

Three Steps to Build Confidence and Skill - To tackle this head-on, we focused on three key elements that helped our recruit progress from not swimming at all to performing an efficient CSS:

Timing of the Stroke: I could tell the recruit was comfortable in the water, so we went to learning the timing of the stroke:  Pull – Breathe – Kick - Glide. (Article on the CSS). After the timing was learned, we fine-tuned the elements individually.

2.      Step-by-Step CSS Instruction: We broke down the Combat Side Stroke into manageable parts. We began by focusing on body position/glide position and breathing, then gradually incorporated arm and leg movements. Slow, methodical practice fosters understanding and skill retention. This started with the arm pulls and ended with teaching how to do the proper scissor kick and glide using a kick board drill.

3.      Consistent Corrections and Feedback: We continued coaching with positive reinforcement and constructive feedback. When he got it right, I let him know it. These small victories boost confidence, and always communicate that improvement is a process, not a one-time event. By the end of the hour, he was swimming the CSS non-stop further than before. It will take a few months to get into Spec Ops swimming shape for the 500yd swim, longer swims with fins, and other pool skills. 

Moving Forward: Continued Support and Training

While the recruit still has a long way to go in building swimming strength and endurance, these initial steps have transformed his mindset and approach. By addressing his primary pain point—conditioning and lack of technique—we’ve empowered him to continue his training journey with confidence. It is purely a conditioning issue, now. The technique is solid – all he needs to do is get into swimming shape. See Dude, You Are Not in Swimming Shape article.

To really learn swimming, consider taking lessons/coaching. At the very least, watch videos of the stroke.

See countless videos on social media:

YouTube – CSS and Critiques Live QA Shows

TikTok – Only CSS Video Critiques

Instagram – CSS Critiques in the REELs section

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