Physical Traning

[lonefrog]

I was wondering how long did it take you guys to run a mile and how long did it take you to build up a lot of stamnia when you run? I just started running and I'm really out of shape and yes I've looked at all the PT recomindations and I'm trying to get there but I want to know how hard to push myself. Any input would be helpful thanks.

[pn]

Well, it's safe to say that you're among the best out there if you can run 1.5 miles in 7:30

(Oh yeah, and this is after a 500m swim, max pushups, pullups, and situps)

It's a long road--better head out early..

-pn

[nightvision]

Start slow and build up from there set small goals to meet each day.Start a log of your distance, and times as well as how many push-up's and pull ups you cand do. That will help keep you motivated. Good luck

[bmf]

I served as a Dive motivator at one of our bootcamps some years ago and screened countless guys for initial entrance into BUD/S, Diver or EOD, so I feel a little qualified to reply. My suggestions:
on the swim- faster than 10 min.
push-ups- 80-100
sit-ups - 80-100
pull -ups no less than 20
run- faster than 10 min.
If you completed a test with these scores I would look favorable on letting you attend training. I shows that you are either gifted (I hate those guys) or that you have already put some time and effort in to your goals. 2 things to remember.
1. There will always be someone faster or stronger that makes you look week or slow. Always push to be the best. If you swim a decent time of 9:20 and some prodigy can hit it at 7:30 who looks like a dirtbag?
2. While you practice the test, make sure you follow the guidlines EXACTLY.-i.e back strait, chest on the ground for push-ups or Absolutely no rocking on pull-ups. If you cheat the slightest on any rep, it won't count and you will have burnt yourself for nothing. I've seen guys knock out 18 sloppy pull-ups that only counted for around 4. Get the picture? Being able to pass this test is just the first step in many.
Good luck and stay motivated.

[Andrew]

BMF,

What about those guys that score really well in some areas and not so stellar in others. If someone can do like 120 pushups and situps, 26 pullups, a sub 8:00 run, but their swim is like 10:30-11:00, what about them? Thanks.

-Andrew

[Jims]

I was talking with my recruiter yesterday and he told me of a Rhodes scholar who was recently selected for SEALs. His first time taking the PFT he hit all the competitives for pushups situps and pullups but couldn't pull his swim in in uner 10:00 and he didn't get picked up. Six months later he tries again and brings his swim in about 8:00 min.

Just one story.

[kalashnikov]

Are the pull-ups you describe performed with palms facing out?

[Daredevil]

Yes, they're palms facing out. Bear in mind they have a person monitoring just you, so the chance to get by with subpar ones is slim.

Also, for your push-ups, make sure you practice them with good form and go all the way down. They have a tester with his palm flat on the ground underneath each candidates chest. If your chest doesn't hit the top of your tester's hand it doesn't count. Also, if you have to rest in between push-ups you have to do it in the up position. And the second your knees hit the ground you're finished and they won't let you start again or do anymore.

It's also a good idea to practice screaming what number push-up you're doing as you come up also. They kept yelling at me for not screaming it loud enough.

"What number was that? I'm not sure I can believe you."

[SILENTOP]

yes

[bmf]

As long as you pass all the minimums AND GIVE IT YOUR UTMOST you should have a fair shot at getting picked up for training (if your enlisted). I will say this though, if you try to get by with the minimums- the guy giving you your test will probably just go home and tell you to F.O. I am not bound by any order to administer these screen tests. If I, or another EOD or SEAL guy screens you, it's out of the goodness of our heart. I suggest that you remain respectful and professional while taking the test and push yourself as hard as possible.
On a last note, if you can run a 1.5 mile in sub 8 but swim over 10 you probably have a technique problem. Along time ago when I probably was in the best shape of my life, I had my ass whipped in a pool by a female collegiate swimmer. It took me a while to understand why, and after focusing soley on technique I dropped about a min. off my time. Food for thought. Again, good luck.

[Daredevil]

That is so true bmf. Almost all the swimmers I knew in College told me that swimming fast and efficiently was 80% form.

They could tell me the proper form for just about every stroke but when I asked them for help with form on a sidestroke they just gave me a funny look. Do you have any suggestions? Because my swim time is an area that needs improving.

On another note, at least half of the enlisted sailors that took the tests with me DIDN'T pass it. And the guys giving said they had to lower the minimum pull ups from 8 to 6 because too many guys were getting disqualified. From what I gathered, and this is only as far as the enlisted guys were concerned, it seemed like they were more impressed with a guy who brought in a time of 11:00 on the run and looking like he was about to throw up than a guy who brought in a 10:30 and didn't even look like he was breathing heavy.

[Fred]

If any of you guys want to learn about how important form is to swimming, go to www.totalimmersion.net. (http://www.totalimmersion.net.) Terry has visited the Teams several times and put free clinics on for interested SEALs. His methods and training regimen can do wonders for your swimming.

[Jims]

Just about all of your propulsion in the sidestroke is from your legs, so if you can improve your scissors kick you will certainly go faster. Describing how to do the stroke is probably more confusing than it is worth, so I would recommend stopping by your local pool and asking a WSI or swim instructor there for some tips. On an speed per stroke basis, though, you may be better off with breaststroke.

[MIKE E]

BMF,
I was wondering about a couple of things. First, you have to use either the side stroke or the breaststroke when you do the 500yrd swim right? Second, the 500yrd swim is 9 lengths correct?

[MIKE E]

BMF,
I was wondering about a couple of things. First, you have to use either the side stroke or the breaststroke when you do the 500yrd swim right? Second, the 500yrd swim is 9 lengths correct?

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MIKE E.

[Daredevil]

It's a 500 meter swim. In a standard olympic size pool it 20 lengths, 10 laps.

At Little Creek the pool is twice that size. We only had to do 5 laps in that pool.

[MIKE E]

Ok I'm lifeguarding and we had to do a pre requesite swim of 500 meters. Now in this swim, for the BUD/S test, you have to use the side or Breast stroke. They are SLOW Strokes. How can people complete something like a 500 meter swim, w/sidestroke, in 8 minutes?????????

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MIKE E.

[This message has been edited by MIKE E (edited 04-28-2000).]

[Daredevil]

I've heard that people do. I've taken the test 6 times and I've never seen anyone come in under 9:00. Most of the time the average is around 10:00. I think form is the biggest help. It's what makes or breaks all swimmers. Most guys use the sidestroke when they take it. You aren't allowed to use goggles and you usually have to share a lane with someone so guys who use the breast stroke often find themselves bumping into other guys. One of the Cheifs told me that a lot of guys cut some time off by wearing a speedo since the standard swimsuit has a lot more drag.

[Jims]

Form is important to a point. In both the sidestroke and breaststroke the most important part, though, is your LEGS. for the amount of effort you put in you get more speed and distance from your legs. Get a kickboard and do a thouand yards breaststroke kick and pay attention to your distance per kick. once you are going about four meters per kick, work on increasing your turnover. I'm not blowing smoke here. I hate breaststroke but I can pull the 500 in in 7:40.

[Laycock1]

What is a kick board, and where can i get one?

thanks

[Jims]

A kickboard is something you hold with your hands so your body doesn't sink while you are just kicking.
http://www.fogdog.com/cedroID/ssd1190135129042/wld/fogdog_sports/world_wide_aquatics/swimming/equipment/rigid_kickboard.html/link=Swimming/Training%20Aids/1E/KickqqqSprint%20Boards

I realize that link is a pain, but there is your answer.

[MIKE E]

JIM and DAREDEVIL thank you for your Excellent information. I seem to notice that you have a lot of information JIM. Are uyou a SEAL?

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MIKE E.

[MIKE E]

JIM and DAREDEVIL thank you for your EXCELLENT information. Hey JIM thanks for the Kickboard tip. I will do that tomorrow. I have one more question. I can run 4 miles in 30 minutes, on soft sand, I live in Ocean City. I can knock out about 20 pull-ups now and abut 50 pushups. Would they accept me into BUD/S? Also, Jim are you a SEAL?

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MIKE E.

[MIKE E]

Sorry about the duplicacte messages, I had an error.

[Jay]

As far as kick boards go I've recently read some research that found that kickboards don't build muscles you need for swimming. It suggested that Zoomers (short fins) and normal fins are the way to go. I still use the kick board during my swim workouts because it helps me for running and biking, but this summer when I'm making money, (Im currently a poor college student)I'm going to invest in some zoomers.

[Jims]

Zoomers are great for flutter and scissor kick, but unfortunately completely worthless for breaststroke kick. If you want to do sidestroke on your PFT, then zoomers might be a good investment. They really work you hip flexors.

Not a SEAL.

[bmf]

Why side and breast stroke? They are "quiet" (not much splahing) strokes that let you preserve energy for the long haul.
Form is very important but in my experience the good times come from guys who really know how to work the turns. A good quick powerful turn/push/glide can do wonders.
To all interested....Good luck and stay motivated.

[MIKE E]

Hey BMF,
When I do side stroke what kick should I use? I usually use a scissor/breast combo. Second question is when I kick should I stroke with my arm as well or should I kick wait and then pull with my arm to keep a nicer Rhythm?

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MIKE E.

[MIKE E]

Hey BMF,
When I do side stroke what kick should I use? I usually use a scissor/breast combo. Second question is: When I kick should I stroke with my arm simultaneously, or should I kick wait and then pull with my arm to keep a nicer Rhythm?

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MIKE E.

[bmf]

Side stroke is all about power and glide. You should use a scissor kick for you legs. This is your power stroke. Before you commence with your arm stroke, make sure you weight out your glide. When you begin your arm stroke you should use "the apple picker". I'm not sure if this has real swimming terminology but a lot of guys call it that because it's similar to reaching out with one hand (picking) while the other slides down your body pushing.(putting the apple in a bucket) It's pretty difficult to explain in writing. I suggest you go down to your local YMCA and sign up for swim lessons. (They aren't just for people who can't swim.)A good instructor can critique your stroke and really help you out.

[SILENTOP]

hey Mike my best friend lives in Ocean City NJ I use to live in Cape May. I going up there(i live in FL now) this summer to visit him and family. I'm a WSI instructor and I could show you the stroke. If you want to do this send me your email address.

It's a hard stroke to explain on a board but I will say that the glide is the most important, you want your body in a prefect line. When you do the scissor kick hit your feet together as you kick that way you don't over kick and lose aerodynamics.

SILENTOP

[MIKE E]

Who's your friend? Maybe I know him. E-mail is LDMM@worldnet.att.net.

THANKS!

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MIKE E.

[NICK V]

If your looking for something on PT, then there is a book I might suggest. It is called "The United States Navy SEALs Workout"
an it kicks

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Nick

[reconman]

if i was to join the navy on the seal challenge program, would i need to now how to do the breast stroke before boot camp or would i have time to work on it after

[bmf]

You will need to show up at Bootcamp in the best shape you can be in. (including swimming). While you are there, the Navy will spend ZERO amount of time teaching you how to swim. The do a swim test but it's just to see if you will drown.
I probably got more out of shape in bootcamp than I realized. I took the screen test at like week six (I think?) and noticed a lot of my times got worse. SO my suggestions are show up to bootcamp being able to smoke the test then on test day you'll be sure to pass. After bootcamp you'll go to "A" school were you can further your technique and PT regimine. Pretty much the first 6 months of your Navy career should be living, eating, and thinking strength, power and endurance.

[reconman]

thanks man.
i can pass all of the other requirements just not sure about the swimming. i am a great swimmer but i havent ever taken lessons so i dont know the proper form and everything. i am hoping to take some swimming lessons this summer and eventually hope to be a lifegaurd at the local rec department. any advice is welcome

[bmf]

If I had a dollar for every time some kid told me his was a great swimmer prior to failing the test....
Seriously, lessons are a good idea. Most guys have to much pride, but if you want to well in this type of career you need to understand practice makes perfect....sometimes.

[major55]

[QUOTE]Originally posted by reconman:
When you go to bootcamp you will get all the remeditation you possibly could want with swimming. When I entered the navy I failed the swim test twice before I passed my screening. The bottom line you need to understand about this program is that it truly is all mental and heart and if you want it bad enough you can do it regardless of where you are physically now.
Part two of this is when you finally do get to BUD/s you will do only one swim without fins which is your initial screening. After that its all fins from there on out. Don't sweat the swims b/c anybody can pass them, what people get booted for usually is the runs. My advice to you is if you do one thing before you go is run run run run.
The last thing is if and when you do get there don't let anything discourage you. All the studs will disapear quite quickly. Keep plugging and you will succeed.