Workouts and Techniques That Help with Drownproofing (SAFELY)
Many people need to work on their water confidence. Treading water, swimming, swimming underwater is one way to build a moderate level of confidence in the water. Add in gear, equipment, clothing, and for some units hands tied / feet tied and you have a high level of water confidence that is required in many of the nation's special ops units like Navy SEAL, Air Force PJ, and USMC RECON. Some rules:
1 - Don't swim alone
2 - Do NOT practice underwater swimming alone
3 - Do NOT do underwater breath holds for max time.
Deaths occur when people do this and there is no reason for it.
Checkout this article on the topic from Military.com: for one of my favorite workouts that turns the drownproofing test into "just another workout". 
Here is a drownproofing simulation (DO NOT TIE HANDS / FEET EVER!!)
On Mobility Days, we will do this workout that mixes in some conditioning swims alongside challenging events of the drownproofing tests:
Swim and Drownproofing Events Workout
(tied hands / feet are simulated)
It's best if this is done in a 9-ft. deep pool with simulated tied hands for DP events in bold italics.
Swim 100 meters freestyle of side stroke
Bottom bounce 2 minutes
Swim 100 meters freestyle of side stroke
Float 2 minutes
Swim 100 meters freestyle of side stroke
Travel 100 meters (only using dolphin kick)
Swim 100 meters freestyle of side stroke
Front flip. Start flip off bottom of the pool and repeat 2-3 times in 2 minutes.
Swim 100 meters freestyle of side stroke
Back flip. Start flip off bottom of the pool and repeat 2-3 times in 2 minutes.
Swim 100m freestyle of side stroke
Mask Retrieval (pick up mask with teeth from bottom of the pool)
These are all of the events of the Navy SEAL Drownproofing test, but let's add in a few more events.
Swim 100 meters freestyle of side stroke
Tread holding 5-10 lbs. weight (mix of no hands snd one hand) for 2 minutes
Swim 100m freestyle of side stroke
Simulate buddy breathe with snorkel while treading on the surface (AF PJ test) for 2 minutes.
Swim 100 meters freestyle of side stroke
- Never swim alone.
A Break-Through Workout For Aspiring Special Ops Candidates Seeking to Crush the Swim of the PST
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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.
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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.
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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.
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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.
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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.
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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.
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