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Sub 7 Min Pace Workout 500yd CSS
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- čas přidán 6. 05. 2013
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Repeat 5 times
250 yds CSS AT GOAL PACE
rest 2 min
Combat Swimmer Stroke - breakdown. Kick off the wall, double arm pull, CSS stroke cycle of Pull, breathe, kick, glide.
Top arm pull is a freestyle arm pull.
Bottom arm is more similar to a breast stroke scull (not a full stroke to your side) BREATHE during the bottom arm pull.
Turn to breathe - do not lift your head up to breathe.
Kick can either be a scissor kick or a breast stroke kick BUT when swimming with fins you need to learn scissor / flutterkicks.
Kick hard / pull hard = glide fast.
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Every stew video I find with guys swimming fast.
"This guys a pro mini golf, and wii bowler expert, hes swimming at a 6 minute pace"
Cant be the only guy thinking this.
Much love to MR STEW helping everyone out and giving back, true warrior.
Hahhaa literally
Mr. Smith, I sure hope these guys appreciate the investment you are making in them. I just started swimming by myself about 3 weeks ago and it's coming along but it's somewhat slow going. I would love to have a resource like you. Keep up the good work. You're doing a great thing for these guys.
Yes I agree - we just added some open turn drills this month to our workouts and saw the same results. I am sure it will help 20 seconds at least.
I myself have only recently learned how to swim, so seeing this guy with an amazing swim time is quite inspirational! Thank you!
This is a CSS clinic. Real impressive
True - I used to say there was no such thing as a dumb question but I have been proven wrong many / many times with social media.
This is a crazy kid. I'm sure he had no problems with his goals. His regular CSS is 2 seconds faster than my sprinter stroke. Wow
You can add a warmup or use the first 250 as a warmup - up to you
Stew, I know you are the man! I'm curious about time for CSS in an Olympic sized pool where there is more swimming and less pushing off the walls? Thanks.
Hey Stew, something I learned from my wife (division 1 swimmer) was to learn how to do a proper "open turn" (multiple you tube videos show it) it saved me only about 2 seconds per turn...however added to the 20 or so turn involved in the PST you might be able to save that guy 30-40 seconds on his score with just his turns improving.. I'm sure you have caught this already and I'm only seeing this on video and not in person but just offering a friendly idea.
I do both. I kick sideways and roll over after the kick to glide on belly. But with fins you just stay on your side.
I'd better train as if I'll take the test with these guys!!!
a little over 6 ft - maybe 6'1"
Given how much swimming you record, I am surprised you don't share video from an under water perspective. I think it would be very valuable.
I have a few on CZcams but not many.
I JUST started training for AIRR, and my first swim in many many years was 11:10 using the side stroke (probably did it like shit). Any advice? If seal guys can do it in less than 7 minutes I'd like to hit at the most 9. Any tips?
Look above in description - rest 2 min means rest two minutes
The combat swimming very good
Hi Stew, I just have a quick question about hips/ legs during CSS.
Would you recommend keeping the hips and legs sideways the whole time,(other than the push off) or rotating flat to side to flat during a stroke? I have toyed around with both, but seem to use less energy with keeping sideways. Thank you for your time!
Isn't he sharking?
500 yd warm up/ cool down?
A few questions: 10 x 250 @ goal pace but how long of a rest in between? Equal to goal pace? Recovery swim rest or just recovery?
sure
I’m supposed to ship out at the end of November with a different job I am not interested in. I’m currently working towards a SO contract but don’t know if I’ll make it before then. How can I avoid shipping off with the job I don’t want?
Crush the PST - www.stewsmithfitness.com/blogs/news/buds-pst-cline
our pool is 25 yds. Get a measuring device and figure it out.
Sorry - I accidentally deleted a comment about not doing double arm pulls and not using goggles at your first PST. Typically you will never use goggles for your PST before Boot Camp. About the no double arm pulls - they are likely just messing with you as that is not a standard nationwide.
I think the senior chief was wanting to watch my form, but we'll see. I have noticed that I shave about 2-4 seconds off each lap by not using that double arm pull. However this does add a stroke to each length. Which adds up after 6-8 laps.
Eventually you will be able to do double arm pullouts off the walls. Saves energy. We call them "free yards."
+Stew Smith what's an email I can reach you at Mr. Stew
Goals
He never got called for sharking by the Navy.
Sorry sir what is shaking exactly?
Tampon-Boy what is wrong with it and how do you not do it?
How does this translate to open water swimming?
Depends. At SEAL training all open water swimming is done with fins using this same stroke. As long as you swim straight you can keep up with this pace. This also works for triathletes as well. In fact, many triathletes learn this one if they have shoulder injuries that prevent them from swimming freestyle.
Try a dolphin kick.
how tall is the middle swimmer?
He's only swimming on his good side. Do they allow that on the pst?
Depends - some instructors do not care. Some instructors require switching sides every length of the pool. You should learn both so your weak side is not so weak.
Stew Smith thanks- that's what I've been learning to do. I'm actually not as inefficient as I thought I'd be. Swam an 8.47
He swims just like me
So correct me if im wrong, I blow out the air right before i come up?
+Bayran Tuncil - Yes - you exhale underwater and turn to breathe (inhale)..
Stew Smith Thanks Stew!
How tall is this guy?