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
STOP - Seriously LISTEN!!!
It Can Happen to YOU!!
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The Specific Military / Special Ops Physical Fitness Workouts Where Optimal Performance Will Be Tested Each Day
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
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
-
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
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