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
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
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, helps with flexibility and mobility, but will also put you at a level of physical abilities 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.
These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)
Increase Strength & Crush the PST / IFT
3 Weeks Strength - 1 Week PT / Cardio Focus
(16 weeks)
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army / Air Force Advanced Fitness / Special Ops
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Beginner / Intermediate / Advanced Fitness Guides
The Beginner / Intermediate Guide to Fitness
Reclaim Your Life Erin O'Neill Story (beginner / intermediate)
Veterans Fitness Baby Boomer and a Flat Stomach
Circuit Training 101 Beginner / Intermediate Guide to the Gym
The Busy Executive Workout Routine
The Obstacle Course Workout Prep for Races or Mil, LE, FF
TRX / Military Style Workouts Adding TRX to Military Prep Workouts
Tactical Fitness Over 40 Series
Tactical Fitness (40+) Phase 1, Phase 2, Phase 3, Phase 4
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Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness store if you're looking to start a workout program to get you TO and THROUGH any tactical fitness training program OR create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.