500yd combat swimmer stroke in 7 min!

Рет қаралды 472,716

11 жыл бұрын

For more information on Stew Smith Training for any job that requires a fitness test, check out www.stewsmith.com or www.stewsmithfitness.com for books, ebooks, and online coaching.
It is a 25 yard pool is what these guys are swimming. Severna Park Community Center Pool. The Navy SEAL mentor does the PSTs here as well. 10 x 50yd laps = 500yds
See two specwar candidates break 8 min in the full 500yd swim using the CSS.
One almost broke 7 min (7:05) and the other got 7:45. Both were efficient but the faster was averaging 3-4 strokes per length and the 7:45 averaged 6 strokes per length with a lot of additional flutterkicks.
Neither are swimmers. Both collegiate athletes (tennis / lax) however. Watch and learn!
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Пікірлер: 492

@ryanfrey7737 10 жыл бұрын

just came across this video. I am swimmer #2 in blue shorts. Its kinda funny watching my self swim. I just started the stroke a few days before that test and i have gotten my time down and my stroke count is around 4-5 for the full time. a few things that helped me a lot: not short stroking and allowing myself to actually glide. like Stew said in the video short stroking may seem faster, it is slower and very tiring. I did mostly flutter kicks in the video but the scissor kick is much more effective when you get it down. knowing your stroke count and breathing helps a lot in the endurance part of the 500. but practicing the stroke helped the most

@StewSmith182 10 жыл бұрын

Good job Ryan.., Keep it up

@gkornegay 10 жыл бұрын

Thanks great video and it has helped a lot!!

@ShooterDiver300 5 жыл бұрын

@@tomaliafern4219 your a piece of shit man. Keyboard warrior, why you wanna talk shit about someone else's progress

@slickdanger_ 5 жыл бұрын

@@tomaliafern4219 Obviously you are 12 years old. Your parents should take away your internet access.

@tomaliafern4219 5 жыл бұрын

Aaron Meyer I can swim faster than this guy tho so how am I a keyboard warrior if I’m better than who I’m shot talking?

@StewSmith182 11 жыл бұрын

My routine. Though half is learning the technique the other half is getting your cardio up to handle 500yds of this stroke. And lots of practice - Remember this - "Don't practice until you get it right - Practice until you cannot get it wrong..." ~ Darryl Johnston

@thecerealkiller98 8 жыл бұрын

Beautiful technique i cant wait to get it down like that

@jamesjuzwa1693 9 жыл бұрын

Hey Stew, I was not able to swim 75m straight without almost dying in the water, after watching your video in depth a swam 500m without getting out of breath, I couldn't believe it, and I could've kept going too after I reached 100m, I told myself go for the Navy Seal PST distance. Thank you for making this video, most efficient way to swim by far.

@StewSmith182 9 жыл бұрын

James Juzwa - thanks - love to hear people seeing success with swimming. This is just one method of many ways to swim. Keep it up.

@jacobsims8275 5 жыл бұрын

You have helped me more then you would ever know... went from DNF to 8:23 in 3 months hoping to break 7

@StewSmith182 5 жыл бұрын

Jacob Sims nice work

@seanreneau8055 4 жыл бұрын

CCT candidate here. This is really helpful for a guy who has never had any true swimming lessons, just kind of taught myself before this

@fatbastard1216 5 ай бұрын

CCT for AF right? Is this stroke allowed on the PAST or only freestyle?

@MrMeme-qy8zg 24 күн бұрын

Did you make the cut bro

@joshuashepard6470 8 жыл бұрын

He Mr stew, I'm 19 and going for a diver spot. I started swimming this stroke about three weeks ago at a 14 minute pace. sense I started to copycat this video, iv dropped a little over 4 minutes on my time. thank you!

@moralesef 6 жыл бұрын

Joshua Shepard u

@istolethisaccount 5 жыл бұрын

Joshua Shepard Nice!

@tylercardoza1633 5 жыл бұрын

Going for ND now, also 19 at the time of writing. Did you achieve your goal in the there years since this comment?

@DaveCraige 2 жыл бұрын

Nice

@skeeyeefishin4429 2 жыл бұрын

Hey man how often did you swim to drop that time? How many laps did you do a day (yards)??

@raceme9229 10 жыл бұрын

7:05 is definitely not bad for a non swimmer doing 500 yards CSS. Swimmer 1 stayed relaxed throughout the swim and held his form better than swimmer 2, who tightened up when he got tired. Relaxation is the key to this, as a relaxed swimmer will always utilize the glide portion more effectively than a less relaxed swimmer. We did this with a group of seals when we went on a team training trip in December and it was actually quite fun. It was definitely a nice change of pace from our usual workouts lol.

@djsnead5986 7 жыл бұрын

well what's excellent

@hxndxrs0n815 2 жыл бұрын

I will race u

@seacaptain72 11 жыл бұрын

Gosh, Stu seriously thank you so much. I've been looking for a video exactly like this for close to 3 years. Always trying to improve. Thanks again!

@joshbroyles4442 7 жыл бұрын

Holy crap.. this is absolutely phenomenal.. I swam this the other day and got it in 13:48

@vividchilling2492 Жыл бұрын

Took me 25 minutes my first time ( am a little fit man 😂 ) swimming is different 💪

@seymoury1 10 жыл бұрын

I think you both did an excellent job. Keep up the good work. I'm using this video as motivation.

@dylanmccallister6739 7 жыл бұрын

pararescue is a dream and this video is helpful in preparing me. college first, enlistment later I have time.

@seasawwoodworking 10 жыл бұрын

Been training for dive school, so thanks for all of your videos and info, Stew. Had no idea you are from Live Oak. I'm from Lake City. Again thanks for everything and your service.

@StewSmith182 10 жыл бұрын

Good luck with the training. Yep - went to USNA back in 1987 from LO - Suwannee High School!

@anthony452 10 жыл бұрын

awesome video's, been watching alot of them as i train up for pararescue. thanks for all the info.

@rashaadjones8473 11 жыл бұрын

Omg I figured it out. I had no idea how this guy could move across the whole pool in only three strokes but I did it yesterday!! Its all in the glide fellas. Now I just need to master this technique and I will be as fast as this guy in no time!! Love it! Thanks for the vid, its priceless to us hopefuls.

@fatbastard1216 5 ай бұрын

I sent my video to Stew and he said I was over gliding 😂 idk what to do because it feels like if I glide any less I’ll end up short stroking

@Fosco146 7 жыл бұрын

After watching and practicing the technique of swimmer #1 I'm able to swim 500 yds under 8 min. Thank you sir!

@CHouston2010 11 жыл бұрын

Very awesome, motivating to see where times can get down to if you focus on efficiency, technique, and grinding it out.

@Shadoefax760 3 жыл бұрын

Even when I was enlisted & physically able, I knew I couldn't endure the training they put you through. They encourage failure because they only want the extraordinary of the phenomenal. I salute the men & few women who've endured it. They protect us daily & we never know it.

@edwardperezmendez 8 жыл бұрын

this is actually really helpful. Im getting ready for my PAST test for the Pjs. thanks!

@coreyi.634 8 жыл бұрын

How'd the PAST work out for you?

@HawaiiDEEPS 4 жыл бұрын

Are you a PJ

@vividchilling2492 Жыл бұрын

7 years apart, same goals, its also called the IFT now 🧐

@DiveBum18 11 жыл бұрын

it's really cool how it looks like they're going slow yet they're gliding for such a good time! I think my problem is I always try to short stroke, thinking I'm going faster because i get more strokes. I'm going to absolutely try to glide a little bit more like swimmer #1, thanks for the upload Mr. Smith!!!

@StewSmith182 11 жыл бұрын

Good coaching!

@102liljon 7 жыл бұрын

Thank you for this video. I'm trying to grasp the concept of the CSS. I myself am not a strong swimmer as far as stamina but I'm working on it. I'm an older cat looking to make it into buds. Thank you again.

@RhunkoCal3oose 11 жыл бұрын

I've always wondered this, good question and good answer. Thanks!

@CHouston2010 11 жыл бұрын

Thanks for uploading

@kevinyanezmartinez6121 3 жыл бұрын

Cant wait to be able to do this. Just like running. I gotta learn how to walk

@StewSmith182 11 жыл бұрын

Good luck with the glide. It really works - just pull hard / kick hard not faster.

@robohippy 8 жыл бұрын

Stew, I am trying to convince people that power side stroke is faster than breast stroke. I picked up scissor kicking to prep for knee replacement. I saw a couple of young navy guys at the pool doing the combat swim which is a step or three above the more common side stroke. After, surgery, I picked it up again. Day dreaming while swimming laps I thought, the top arm creates a lot of drag by staying under the water, what happens if I pull it over the top like freestyle? No one had ever seen it done like that. Turns out it was how they did it in the 1890's when the current record for 100 yard side stroke was set at 1:02.5. I am 65, and can do a 50 sprint at about 45 seconds, which is about 15 seconds faster than I did a year ago. If you co ordinate the over hand and the pull, you can thrust more effectively into the next stroke, kind of like that final push to the wall in free style. It is way past time for some youngster to smash that old record. I can do a 500 in about 9:30, while my freestyle comes in at 9:00. Oh, you can do flip turns with the power side stroke. The power side stroke is a step or two faster than the combat swim... Oh, I swim on one side for one length, and the other for the next length. Excellent for hamstrings and quads.

@Xploitid 11 жыл бұрын

Awesome! Thanks for your help!

@rubemonzon 6 ай бұрын

This is an older video I know, but I’m a AST candidate for the CG and this helped so much, actually SEEING how to glide and be efficient in kicks, strokes and breathing, I was exhausted doing the 500 yard swim the wrong way, this way literally cut 3:30 off my time, it’s not 7:30 yet but it will be soon

@StewSmith182 6 ай бұрын

Nice

@MountainVisions 8 күн бұрын

I'm sure you are aware but for the AST test you need to swim freestyle not CSS. The two don't necessarily cross. I swim CSS pretty well for long distances but I'm really not a good freestyler over 200m. Definitely make sure you can swim 500m free if you are doing AST

@ACE9647 10 жыл бұрын

the bodybuilders are always the first to go...

@oslob4244 10 жыл бұрын

Thank you for all the great info online and in your videos Mr. Smith! I have some questions, and I would really appreciate a response. 1. Should you flutter kick after every scissor kick--as one's gliding (like 2nd swimmer), or stay streamline and just glide for the sake of conserving energy? (Is flutter kicking even allowed for CSS?) 2. Do you recommend using fins(very little, from time to time) strictly for checking one's kicking form? (So you catch form mistakes early, and make sure it translates well into kicking with the fins later on). Thank you in advance!

@StewSmith182 11 жыл бұрын

Come on focus on the swim ladies - not the comments...

@StewSmith182 11 жыл бұрын

Keep going and adding in running too. I try to swim 4-5 days a week as well as run that often. Build up to that much over time - maybe increase 10-15% each week.

@StewSmith182 11 жыл бұрын

Keep it up - it takes practice near DAILY

@ryandean3777 10 жыл бұрын

Hey Stew, I got your book back in the day, in preparation for a Dam neck interview. Good stuff man! I am not a Frog, I am a Diver. My PST swim was 8 flat with CSS. I Was NOT fresh when we started the swim, we ran (forever) to the pool. Long story short, my numbers improved a great deal because of your book! Thanks!

@StewSmith182 10 жыл бұрын

awesome to hear. Thanks for the note and your service

@andresalejandro9991 6 жыл бұрын

I swam the 500 yard CSS on a 25 yard pool last week and achieved my personal best time at: 8:51 My new goal is: 8:15 I've been working on my stroke technique and on building endurance in order to more efficiently push off the wall and glide as far as I possibly can every single lap! My current PST mock scores are consistently getting better because I'm working hard. Swimming, running, and pullups are the toughest events for me. Thank you for posting this video. I am a Specops/Specwar potential candidate.

@StewSmith182 6 жыл бұрын

👍

@tfranc347 11 жыл бұрын

Man, swimmer #1's double arm pull and scissor kick are tremendous... so is #2's, especially compared to mine. Hope I get that fast soon

@dbeast024 3 жыл бұрын

I’m currently in search and rescue training.. I have 9 minutes to qualify. I need this dude’s consistency asap lol

@vividchilling2492 Жыл бұрын

CSS, critcal swim speed Critical Swim Speed (CSS) is defined as the theoretical fastest pace that a swimmer can maintain continuously without exhaustion, your aerobic swimming threshold. Your CSS is computed using your time for a 400 m or yard time trial, and your time for a 200 m or yard time trial.

@SpeedDeamon95 3 жыл бұрын

Im going to try this when I go swimming.

@rashaadjones8473 11 жыл бұрын

Thanks, headed to the water right now!

@321ssteeeeeve 2 жыл бұрын

Been a swimmer for past 11 years. To see complete aquatic beginners do 8's withe stroke is impressive

@daveh9551 4 жыл бұрын

It took me forever to learn this damn stroke

@ACE9647 10 жыл бұрын

thats good. even when i start naturally bulking during winter i can feel my cardio and endurance decline from just the few 5-8lbs added on. a few pounds definitely has its impact. you should try getting one of stews books. even if you dont follow the routines religiously, it still gives a great workout and lets the body adapt to military style PT

@TrentJordan7 11 жыл бұрын

If it's any help, I'm 5'7" at 200 lbs, and average about 20 seconds (compared to his 15 sec from one end to the other) and make it half way on the kick off. Still have quiet a ways to go, but Stew's advice on technique has helped me overcome some hurdles for sure!

@Justintm3 11 жыл бұрын

Hey Stew, I was wondering what I can do to increase my endurance gradually. I am already going to the pool three days a week at about and hour each. Also thank you for sharing all of these videos because I learned this stroke from your channel. Thanks

@StewSmith182 11 жыл бұрын

Get a kick board and practice - practice - practice. ALso when on the ground do 36" flutterkicks to work those hip flexors

@StewSmith182 11 жыл бұрын

YES

@StewSmith182 11 жыл бұрын

Yes yards to meters is usually a 20-30 second difference in this stroke depending on your last lap pace. CSS with fins is what you need to focus on - you will be faster with freestyle for your PAST 500m.

@GmoneyMozart 7 жыл бұрын

So awesome.

@WarmthRainThunder 3 жыл бұрын

I'm at my PST first time and never learned this. Learning it now before we start 😭😭 Brutal

@StewSmith182 3 жыл бұрын

Not a good first impression - should have waited to learn this first - crush the PST THEN join the military. www.stewsmithfitness.com/blogs/news/four-steps-to-get-prepared-for-spec-ops-profession

@WarmthRainThunder 3 жыл бұрын

@@StewSmith182 yeah but I crushed everything else. So ill be back in 2 weeks

@Sidemount_Ben 2 жыл бұрын

good videos

@Kimuramiami 11 жыл бұрын

Awesome!

@RandallMarsh222 10 жыл бұрын

Stew, first, thank you for all of your videos and information that you have made available for all of us! I need some help! I am currently in the DEP for the Marine Corps on a Reconnaissance contract. Admittedly, my swimming needs the most work. My 500M time in camis (no boots) is 15-16 minutes. Even slick my stroke rate is absurdly high, about 12 strokes to get across the 50M pool...So 24 strokes per 100M. How can I get my stroke rate down and increase my glide.

@humanonearth1 5 жыл бұрын

Here I was I thought I invented this stroke on my own just found it now, lol.

@StewSmith182 11 жыл бұрын

Sure

@paulwright6476 9 жыл бұрын

Stew, Old guy here, getting back into swimming shape from ages ago at USNA. CSS is getting me there quickly and I am amazed at how far each stroke will take me (3-4 strokes for a pool length). I also am amazed that my heart rate drops during my CSS laps, compared to my breaststroke and freestyle laps. You guys have really figured this out. BZ. My question: I saw you recommend that a baseball player protect his throwing arm by using it as the bottom arm. For those of us looking for even strength development on both side of our bodies, can it make sense to switch side to side on the CSS -- so the first pull (top arm from arms extended) is with the right arm for one stroke cycle with the breath taken to the right, and then switch so the first pull is with the left arm the next full stroke cycle with the breath taken to the left?

@brooks528 11 жыл бұрын

@peterflock thanks, will do. Have you or are you working with a mentor as well?

@00Noontide 7 жыл бұрын

ty!!!

@Scraife 7 жыл бұрын

I start competing for a SWCC contract tomorrow. Seven minutes as fast as hell.

@StewSmith182 11 жыл бұрын

NICE. I picture is worth 1000 words.

@christianlalisan1530 7 жыл бұрын

I'Il have to try this. Never heard of CSS until I saw this video. I've been trying to train for PJ on and off pool training. I started with just swimming for 25 meters, already running out of breath and now maxing at 250 meters (so disappointed). Then again, I've always been using freestyle. Good to know CSS is what everyone recommends just by reading through the comments.

@Ryujinn999 2 жыл бұрын

Update?

@S1RLANC3 10 жыл бұрын

Those were some amazing numbers but, was Ryan doing anything different with his form that caused him to get a little further behind or was it just a matter of endurance and body?

@SlopSloppyJoe 11 жыл бұрын

swim, swim, swim. and oh yeah swim

@StewSmith182 11 жыл бұрын

traditionally I see about a 20 sec difference in swimming short vs long m / yd courses.

@xXMrGamePlayerXx 11 жыл бұрын

Now we are talking! ;-)

@djl3485 11 жыл бұрын

Hey, I'm trying for EOD also. From what I've been told only AIRR can use freestyle. SEALs, SWICC, EOD and ND have to use CSS or Breaststroke.

@vaultnerd3981 Жыл бұрын

What a beast 😅

@nthhotsauce34 11 жыл бұрын

Stew, I am also training for PJ. I am doing your 12 weeks to SEAL fitness book and its awesome. The only thing I need work on is my swim. I have yet to complete it for the PAST. Is there anyone you know in the Bowling Green Ohio or Toledo Ohio area that could assist?

@rashaadjones8473 11 жыл бұрын

Ok, that wad an incredible feat. I would freaking loose my mind if I could swim that efficiently and easily. I did notice that swimmer one has an ideal buid for this sport. Taller and thinner people tend to move more smoothly through the water. So this brings me to my question. For someone with a shorter and more bulky build is it possible to learn to swim this efficiently and effortlessly? I personally would love to keep my stroke count to a minimum, but I tend to loose momentum rather quickly

@tyex4649 10 жыл бұрын

Am I supposed to gp to flat back?

@codyholz8747 6 жыл бұрын

What workout would you recommend for a 16 year old going to try to be a SEAL next year?

@StewSmith182 11 жыл бұрын

depends - you will get called out if your arm comes out of the water so keep the recovery underwater otherwise it is not an "underwater recovery stroke"

@larrybernstein245 11 жыл бұрын

Training for PJ. struggling with pushups. Bought your spec ops workout book. Read the PJ advanced workout. Looks pretty rough. Will doing that get me where I need to be in order to crush Indoc?

@raiden490 5 жыл бұрын

Can swim over a mile straight but still trying to break into the 9ms time lol

@cwc0023 10 жыл бұрын

@Ryan Dean whats the name of that book? Trying to work on my CSS 500 times.

@reedhottss99 9 жыл бұрын

Hey Stew what do you recommend for breathing i tend to lift my head up a little by habit now i would like to break it though.

@JohnAndril 9 жыл бұрын

I see they're both swimming the whole thing on one side... would you recommend that? I've been trying to give both sides equal attention when I train, but I'm still much faster and more efficient leading with my right (we're talking sub-8 pace on that side and probably over a 9 min pace on the other). Is it worth the trouble to even them out so I can alternate sides and spread the fatigue around (keeping in mind that the rest of the PST will follow this), or should I focus on having one fast side?

@zackattack269 11 жыл бұрын

Hey Stew,amazing video.I am trying for EOD challange.You say if I am not mistaken pst times can be breast as well as css.I can swim the 500 freestyle without overexertion at just over 7,(without fins)but I tried the css today and just seems sooo much slower than freestyle and actauly more energy(just in my opinion because just started it) needed for css.I saw for divers can swim freestyle but couldent find anywhere that says no freestyle ,or freestyle alowed for eod pst.What is correct?THANKS

@Jeezloueez494 6 жыл бұрын

Hey Mr. Smith what size pool do you take the PST in?

@ACE9647 10 жыл бұрын

do the stew smith push up push, its worked for me fantastically. if youre like me when i was looking to increase my reps, id try to find every push up routine on the internet and look at the reviews to see if people got good results, but trust me your best bet is the push up push workout by stew smith

@Vojtos3 11 жыл бұрын

Do you mean it like that one long vs 2 shorts make difference 20sec? Or final time after 500yds is different for 20sec? Thanks for this vids and giving the hints.

@43nashty 11 жыл бұрын

Hey Stew, amazing work with your guys. I don't know if this is a problem, but swimmer #2 (in blue) uses an overarm recovery coming into the wall occasionally ((1:01/2:34 mark). Couldn't this get him disqualified possibly?

@amedeoconta 9 жыл бұрын

Swimmer 2 actualy had his head tilted a bit upwards which slowed him down and made his neck drag through the water he wasn't properly commiting or pressing on his "buoy"

@JayH76459 11 жыл бұрын

Stew I'm 8 weeks post op from back surgery and needless to say my strokes and my times are HORRIBLE. Any advice would be helpful here cause to say I'm frustrated would be an understatement.

@fuq1nutube 7 жыл бұрын

short stroking wont make you go faster but it will make you come faster ;)

@andrewnguyen4037 3 жыл бұрын

oh my word

@1111oakland 6 жыл бұрын

When I first started training for SAR my swim CSS was around 15 minutes. My CSS swim is currently 10:30 to 10:50. I've been swimming 6 days a week for 3 months and I feel like my technique is good but my improvement has plateaued. I'm trying to get my swim to 9:30 ATLEAST, ideally sub 9. Is kicking and gliding as far you can to around the middle of the pool the best way to shave off time? Or should I keep working on my stroke?

@BangoBean 7 жыл бұрын

I want to do this

@liam1994007 10 жыл бұрын

I usually run. The last time I timed my 1.5 mile run I got 8.50, so im pretty comfortable there, at least for now. I'm focusing more on the swim because I suck at it.

@froginthewaves8450 4 жыл бұрын

Can't wait to join the Navy at 17 to persue my dreams.

@StewSmith182 4 жыл бұрын

Dont be in a hurry...take some time to prep and be ready: www.stewsmithfitness.com/blogs/news/dont-set-a-timeline-set-a-performance-line

@brooks528 11 жыл бұрын

Been trying to learn this stroke for some months now before enlisting. Idk why its so difficult for me. I was thinking about enlisting & working with the SEAL motivators. Would you suggest that?, or keep practicing on my own?

@StewSmith182 11 жыл бұрын

Freestyle is much faster than the CSS usually. Most guys get around 6 - 6:30 min 500yd when doing freestyle. But you are right 500m = 545yds

@thatr6squid 7 жыл бұрын

hey stew, right now im training myself for about a year before i sign up for the navy and hoping i can get a SWCC contract...im short, like 5'5 or 5'6 at 160lbs(will cut weight to get about 150-155lbs. I was notice the taller you are, the faster u can be cause of the long legs. do you know anyway for me to improve my swim time? I just started swimming and learned the CSS, got about 12mins because i have short legs with a long torso body. any help is appreciated, thank you

@backyardbuds491 10 жыл бұрын

Hi me and my buddy have started this channel dedicated to BUDS Prep, on the SEAL PST is it only CSS or breast stroke. We were going to try to do the PST in parts and were wondering about this? Thanks!

@trey2099 11 жыл бұрын

oh forgot, so we use the shorts for the test then?

@Xploitid 11 жыл бұрын

Any advice on how to improve the scissor kick? Granted I've only been practcing for about 2 weeks, but I get a good pull with my arms and feel like my scissor kick is whats throwing me off. Thanks.

@erikolsen8604 9 жыл бұрын

Any tips for someone who is just starting trying to make a DMT slot? I am having issues with my timing and breathing. I'm in the pool everyday.

@alexanderchase5073 11 жыл бұрын

When Should i do that; when i wake up and before i go to bed? How many days a week? How long should these workouts last? I hear most students drop from indoc.

@liam1994007 10 жыл бұрын

What do you mean by this? I go to the gym 5 days a week, I swim for an hour first then I work on push ups, sit ups and pull-ups. Then I hit one of the following chest/back/arms/shoulders/legs. Is this the wrong way to train If so can you give me some guidelines?