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PST Clinic Self Assessment Chart


The following is a self assessment chart to REALLY assess your Navy Physical Screening Test (PST).  You break up any test in this fashion especially ones that require you to build up the conditioning to handle a sustained pace to reach your goal.  For instance, in the chart the below, I have a goal of a yard per second in the 500yd swim - which is an 8:20. It requires a 50 seconds per 50 yard pace. 

See related article on Getting Faster in the CSS. 

Swim 500yards / meters with recommended pace to be competitive

50yd or 50 m Lap

Lap Times

Goal Time (yd / sec)

1 – 50m


::50 (50 SECS / LAP PACE)

2 – 100m



3 – 150m



4 – 200m



5 – 250m



6 – 300m



7 – 350m



8 – 400m



9 – 450m



10 – 500m


8:20 = 500 seconds

Total Time



*Learn your 50yd pace and practice it so you can maintain it for 10 laps.

Calisthenics Testing - related article to crush PT Tests

Pushups 2 minutes – Do a 1 minute marker and push your pace exerting on the up / relaxing on down

1 min reps


2 min reps


*push hard for the first minute – then do sets of 5-10 for 2nd minute - rest in the up position.

Situps 2 minutes – PACE – 30 second intervals at 20-25 reps per 30 seconds



Goal Pace Reps













*Train for these 30 seconds intervals striving for the same reps every 30 seconds of a 2 min test

Pullups – max reps – get them done before gravity takes them away from you.








See Running Article to Learn How to Transition to the Run and Not Feel Slow at the Start after ALL the above. 

1.5 mile run – Learn your pace and practice it so you can maintain it for 6 laps. 

400m or yd Sets

Lap Times

Goal Time (9 min or less)




800m (half mile)






1600m (1 mile)






2400m (1.5 mile)



 Article - Faster Run and Swim Times (PST related)

But see




Navy SEAL Workout Phase 1 Beginner Weeks 1-9 
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week

Navy SEAL Weight Training Book
Complete Guide to Navy SEAL Fitness Book

The Pipeline of Training Options: 


It depends:  The Complete Guide to Navy SEAL Fitness is a classic and focuses on high rep calisthenics and running and swimming base.  You will build up your running over 12-18 weeks to 20 miles but very fast paced focus on both the 1.5 mile run for the PST and the 4 mile timed run for weekly run test at BUDS. If you are an athlete with a strong power / strength background in lifting and not running or swimming, Navy SEAL Fitness is ideal for you. IF you need some place to start Navy SEAL Fitness is ideal for you as well because a calisthenics base / running / swimming progression is a good place to build a foundation.  Though you will likely need to spend some time in the Navy SEAL Weight Training Book OR if Navy SEAL FItness is too challenging, go with Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout.  Phase 1 is a good starting point if Navy SEAL Fitness program is too tough. 

Navy SEAL Weight Training - This is part two (winter lifting phase) of my SEAL Prep program. If you have done the Navy SEAL Fitness (12 weeks to BUDS) program a few times and need a break, this is the next program that integrates lifting with the Navy SEAL Prep training. This is ideal for people who have come from an endurance athlete background.  Athletes like swimmers and runners will also require some strength training as you will be exposed to challenges under logs and boats during the first phase and many miles of rucking 50+ lbs of backpacks and gear in 2nd and 3rd phases of BUDS.  Do not skip lifting in your year of training prep.  However, if you are coming from a powerlifting / football background, supplementing a few lifts into your endurance / muscle stamina focus plan is something you may enjoy especially if training for a year or more during your prep phase. 

Navy SEAL / SWCC, EOD, Diver Program Series - Phase 1 is what I call a beginner guide, but it is still challenging.  It is geared toward those who are scoring minimally or failing their Navy PST test - 500yd swim, pushups, situps, pullups, 1.5 mile run.  It is easier than The Complete Guide to Navy SEAL Fitness and a good prep course before attempting it. 

Phase 2 and 3 of the Navy SEAL / SWCC, EOD, Diver program is about the same level of intensity as Navy SEAL Fitness and is also a good follow-up plan after Phase 1

Phase 4 ot the Navy SEAL Key to Mental Toughness is by far my toughest workout ever created.  It resembles a day of BUDS, complete with "wet and sandy", runs after eating, high rep punishment push-ups, 4 mile timed runs, 2 mile swims with fins, log PT simulation, and even a HellWeek Simulator with 3 workouts a day.  

Tactical Fitness Series - Tactical Fitness, Tactical Strength, and Tactical Mobility is an ALL-encompassing program that focuses on lifting, calisthenics, run, ruck, swim, speed, agility, and flexibility / mobility. Many people focusing on USMC (OCS, RECON, MarSOC) Army Ranger / SF, Air Force Special Warfare, SWAT / Federal Law Enforcement, and Navy Special Warfare have done very well focusing on the Tactical Fitness Series and developing themselves into an all-round Tactical Athlete

The Warrior Workout Series - If you are solid with making your own workouts, but need some ideas.  This three part series has 300 workouts (100 / book) to pick from focusing on all the elements of fitness and training programs. Each book is organized with periodization cycles in mind along with calisthenics only, weights / calisthenics mix, cardio options and more. Warrior Workout 1   -  Warrior Workout 2  -   Warrior Workout 3. 

Personalized Training Programs
There are many more options as well as personalized training programs member's only program and the new :


Try Our Stew Smith Fitness Members Only Club - #1 Best Selling Tactical Fitness Programs

Questions?  Just email me at

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