Running Faster is Different Than Swimming Faster in Effort

You Cannot Pull More / Kick More to go Faster with the Combat Side Stroke (CSS)

Recently, I had a coaching ah-ha moment while explaining to a few land athletes why swimming faster isn't the same as running faster. I was watching them take the PST swim portion of the 500 yd in a pool. I had taught them the stroke process (pull-breathe-kick-glide), and both were doing 50 seconds, 50 yards in 5-6 strokes to get across the pool. That is what I try to get people to do (or even fewer strokes). But when they were being tested, the adrenaline and the sense of speed they knew on land took over, and the glide phase was ignored.  It now takes them 10-11 strokes to cross the pool, doubling their effort and reducing their goal pace after 200yds. They were too tired to maintain the pace of a yard/second. 


Don't Skip the Glide Phase (Hold to 2-3 Mississippi's) "Pull on THREE"

You Have to Glide More (But Not Too Much)

When you want to run faster, it typically requires increased effort, with a faster cadence, faster arm swing, a faster breathing rhythm, a higher heart rate, and just being tougher than jogging or easy-paced zone 2. This is the mindset many land athletes take to the pool. They think you can kick more (flutterkicks), pull/kick more, skip the glide, and go faster, when the opposite is the truth. To go faster in the pool (using the CSS), it is not about more pulls and kicks. It is about more streamlined gliding after a power kick-and-pull. Quality of your pull-kick-glide wins out every time over the quantity of the pulls and kicks to finish a Navy PST 500 yd swim. 

Waste Momentum, Lose Momentum, or Glide Just Enough

You can underglide and waste effortless movement in the water (aka momentum). This is what most new swimmers do to make themselves think they are going faster. However, you can overglide and lose momentum (speed) with each stroke. Or, you can hit a tight, streamlined glide and get 3 seconds of glide time each stroke (and not lose speed). This is key to your speed - tight, streamlined body position, looking like a torpedo - not a plow in the water. Work on shoulder mobility to do this well.  Check out this streamlined efficiency and speed in the CSS: Video.

Example of a Highly Conditioned Athlete Wasting Energy

What you are about to see in the video below is someone working twice as hard yet still having enough energy to swim an 8-minute 500 yd swim alongside someone who swims half as many strokes. While you may say, why does it matter, and for just a 500 yd swim, it doesn't. BUT there are four more energy-intensive events: push-ups, sit-ups, pull-ups, and a 1.5-mile run. If you kicked too much, it could affect your situps and running. If you pulled too much, it could affect your pull-ups.  See for yourself which one you would rather do:  Does Efficiency Matter? CSS Side By Side Video

Master the Stroke (at 50yd in 50 secs or faster) THEN Get Into Swimming Shape: Spend time in the water, swimming, jumping in, and treading. The more comfortable you are in the water, the more confident you'll feel when executing the Combat Side Stroke during the military swim test. Remember, swimming proficiency takes time, watching videos, practicing, and getting feedback to correct incorrect techniques. THEN you have to get in shape for swimming. This will add to your training time, but you can do it quickly if you put in 4-5 hours a week.

The 50-50 Workout is one you need to master to get into swimming shape quickly.  Here is a set of the 50-50 workout.

 

Dude - You are not in Swimming Shape and practice with the 50-50 Swim workout below 4-6 times a week:

Keep pushing forward; before you know it, you'll be gliding through the water easily and confidently. 

Are you ready to take your swimming skills to the next level and conquer the Navy PST Fitness Test? Head to StewSmithFitness.com and get the Navy PST Workout program and crush swimming, running, pull-ups, push-ups, situps, and more. This is the ultimate guide to mastering the Combat Side Stroke, the PT events, and the run. Strengthen your water confidence and prepare for success in special ops swimming and diving training!


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Swimming with fins will be 90% of all swim training in spec ops diving/rescue swimming selection. You will use the side stroke, CSS, Lead Arm / Trail Arm or Turtlebacking with fins for all open water swimming events. The CSS without fins is nearly identical to swimming CSS with fins. During Spec Ops Training and Beyond - LATA or CSS with Fins- Another option is the Lead Arm Trail Arm Method used primarily by the Air Force Special Warfare program. While the CSS will be used in the Navy Spec Ops programs. Both will be used when swimming in open water and / or selection testing swims, depending on the branch of service.  Here is a side-by-side video showing the differences:

 

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