The Combat Swimmer Stroke - One-Stop Shop For Training, Information, Videos, Critiques (Updated)
New Tik Tok Channel with nothing but CSS Critiques!
The reason why learning to do the combat swimmer stroke or the swim portion of the Navy PST as efficiently as possible is so you can actually perform well on the remaining events of the PST (pushups, situps, pullups, 1.5-mile run). This requires good technique, water conditioning (getting into swimming shape), and practice. Then you have to start to progress further with a pair of fins on once you have mastered the CSS of the PST with competitive scores.
Check out the most recently created CSS training articles / Videos:
CSS Help: Fix Your Arm Pulls and Recovery
CSS Help: Fix Your CSS Sequence of the Stroke - Pull - Breathe - Kick - Glide
CSS Debate: To Pullout or Not Pullout (Breaststroke Pullout Issues)
Coaching the CSS: Common Coaching Cues to Help You Learn / Teach CSS
Why We Use the Combat Side Stroke (CSS)
SEAL Wanna-Be Who Cannot Swim - Is It Possible?
Three Things That Slow Your Swim Time
Making the 500 yd swim a warm-up for ALL swim workouts is the first step toward not only preparing the body for the test but the mind as well. Being able to say a 500 yd swim is "just a warmup" is a game changer, with you becoming mentally stronger with this PST competition.
Two Most Important Articles to Read / Videos to Watch on the CSS
The CSS Breakdown and Treading Technique Training (adding Mobility)
Three Things That SLOW Your Swim Pace
Ace the Swim and the Rest of the PST will be Easier - Strategy
The Best Swim Workout to Get In Shape for the 500yd Swim Test (PST)
Try the 50/50 and crush the PST in weeks
The Air Force Special Warfare 50-50 Version
Check out these Combat Swimmer Stroke Related Articles and Videos
One of my favorite CSS Videos throughout the years: (youtube)
Common Errors when Learning the Combat Swimmer Stroke BUT the TWO Most Important to fix:
Teaching and Coaching Others to Teach the CSS (Common Issues)
Two Common Errors that Will Ruin Your PST Scores
The Other Common Errors:
Part 1: From Kick Off to Finish – Errors in ALL Phases of the CSS
Part 2: CSS Errors with Video Corrections
Fix Your Kick with the CSS KickBoard Drill
A Break-Through Workout for Non-Swimming Athletes Going Spec Ops (50-50)
Air Force and Navy Special Warfare Testing
Swimming with fins – A Variety Of Workouts To Help Prepare for Longer Swims
Swimming and Treading Skills - Practice / Watch Videos
DUDE - You Are Not is Swimming Shape - Learn the 50/50 Workout!
Now LIVE QA with CSS Critiques on YouTube Monday and Tuesday 900AM East Coast Time Each WEEK!!!! Follow the YouTube Channel StewSmith182 for notifications when going LIVE.
Don't forget, long before my Instagram CSS videos, I was posting on YouTube and critiquing all types of common CSS issues and filming some of the fastest CSS swim times I have ever seen.
Tactical Fitness Report Podcast - Check These for CSS and More.
Crushing the PST (Swim, PT, Run)
PST: Putting it ALL Together: Learn HOW to take this test or you will never even make it TO the Training.
The PST CLINIC – Step by Step Breakdown of the Navy BUDS / SWCC / EOD / Diver / Air Rescue PST
Getting Faster Runs and Swims (PST related)
Classic Week of PST Training (FREE)
Do You Want a Better PST Score?
Learn How to PST Transition - Especially if the run is the worse event after doing the preceding PST events.
The Week of the PST Test – How to Arrange Your Training
The 500yd Swim of the PST is just the first event of the 5 part PST. Learn HOW to take the test efficiently so you can crush all events. See related articles on Crushing the PST:
Once you get the contract - congrats! You made it TO the training. Now you need to focus on being the top 25% of your class on Day 1 of First Phase in as many events as possible because the bottom 75% typically will not make it. That means you now have to train to get THROUGH the training. There is a difference between the two phases of tactical fitness. You can do both at the same time AFTER you have reached optimal numbers on the PST.
After You Pass the PST - Assess Yourself for
Any Other Weaknesses (Assessment Tool)
Your Weaknesses Will Be Exposed IF YOU Ignore Them - During the Recruiting Process and certainly through Prep and BUD/S itself.
Not being prepared for your "dream job" is on you. It takes time to get to the level of being able to crush the PST and then the follow on logs, boats, and weekly 4 mile runs, and 2 ocean mile swims with fins. Just because you can crush a PST, does not mean anything for the follow on events at BUDS.
Show up on Day 1 of your job interview (PST Test Day) well prepared and be in the passing group at least. Showing up and failing is the wrong attitude and a horrible first impression to your future employer. YES - take it that seriously IF you really want this. After all, it only takes Four Steps to Get Prepared for Special Ops Selection.
If you want help, that’s what I do…. Check out these resources that have helped spec ops candidates succeed where others have failed for the last 20+ years!
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There is More To StewSmithFitness.com than You May Know
Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world.
Here is a list of what we do at StewSmithFitness.com
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops 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
Core Mission
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Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
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Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
- Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios.
Specific Programs & Courses
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The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
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Tactical Fitness Over 40: After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
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Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. What is Seasonal Tactical Fitness Periodization?
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The Never Quit Mindset Book and Course: The "Never Quit Mindset" book and course are a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
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Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
Resources and Content
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
- FREE Local Training for those preparing to serve! Check out HeroesofTomorrow.org for our location and schedule.
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NEW SKOOL.com Tactical Fitness Community
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Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
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Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
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LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
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Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
- Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)
As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.
Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced.
Remember, as you age, your training needs to adapt.
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New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Training is What We Do:
Need Programming for Fitness Tests and Beyond? We are all about getting you TO and THROUGH your future training program. See how that works.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
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, improves flexibility and mobility, and puts you at a level of physical ability 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.
Online Coaching Options
Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.
New Members' Only Content / Services Program!
If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a video/picture library of exercises, and more access to LIVE Q/A sessions, check out the Stew Smith Fitness Members Section.
The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)
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