Greetings

[BoivinUSN06]

Hello all, I am new here and kinda looking for more concrete information. I joined the Navy in June and am currently in DEP. I leave on January 4th for basic and then off to Lackland Airforce base for Master-at-Arms schooling. I am very interested in SWCC and will be starting the BUD\s Category 1 preparation routine this week. I am curious if it is better to wait until Basic to sign up for SWCC or if it is best to have my recruiter fill out the paperwork now. My recruiter has told me that SWCC is open to MA's and that at Basic you are asked if there is anyone that wants to go out for SEALS\EOD\SWCC. Also If i stick to the BUD\s training I should have a pretty good head start when it comes to doing the PST for SWCC?? Or is there more that I should add to the workout??

I work out mainly at the Y and was thinking about rock Climbing.. This would be on top of the normal routine. Would this be beneficial to take up as a way to help me getting ready for basic??

Greetings and thank you!

[Kinnikinik]

The workout and preparation are the same. You can also get the same guarantees from your recruiter to be able to test for SWCC as you would SEALS or EOD. I would suggest doing the workout on www.swcc.navy.mil. If you get into the final week of that you should be OK to start training.

I hope it all works out for you. Please keep us updated on how you are progressing through this exciting part of your life.

[BoivinUSN06]

Thank you so much for the information. I was beginning to think no one would answer. Anyway.. Would it be more beneficial to Have my recruiter do a SWCC Challenge worksheet for me or would it be better to just wait until I get to RTC and then put in for SWCC?? I cannot seem to find the Workout for SWCC. The workout I have been going on is the BUD\s preparation 9week course. I was completely on track granted.. only a week but I have it in my mind am going to do this.. We got Evacuated due to flooding at my apartment this weekend. Found out I have a total Loss on my motorcycle and possibly my car. But I only missed 1 night and I will be back into the preparation program today. I guess a next question is.. Is it better to do the run outside in all the elements or should I use the treadmills and the air freezes and snow starts to roll in?? Since unfortunately I don't have access to a track.

[Kinnikinik]

The BUDS 9 week course is the same course that we send the SWCC hopefuls through. Keep it up. If you miss a day, just pick it up and continue on. Don't miss too many, but don't get all tied up in missing one day. Sorry to hear about your bike by the way. That sucks. I would PT outside. Get used to being in crappy weather. It will only get worse in SWCC. You will be cold, miserable, and you will still have to do whatever is on the schedule outside. As a matter of fact, if you can get it in your mind early that the worse the weather it is, the better they training you are getting, you will be one step ahead of the other guys. Attack hills, when it snows, run through the snow banks. You are going to have to do some crazy stuff in SWCC, start doing crazy stuff now.

I would definitely do the SWCC challenge worksheet. If you know this is what you want to do, get it in WRITING. This goes for anything you do before you get in. This is for your own protection. You are entering into a legal agreement with the Navy and just like any other legal agreement, get everything in writing and keep a record of everything. Applying after you get to RTC should be your last choice.... but a valid option.

Any other questions... well you found the place to ask them.

[skimmer]

When you get into SWCC training, you're going to be cold, wet, tired, hungry, and worst of all your mental status changes drastically.... You'll begin to question yourself....

Start your training now.... Swimming is the best thing for you.... But use your brain.....

I honestly believe that SWCC's are in the water twice as much as BUD's......

[Kinnikinik]

Not to mention while I was there we had to carry all our gear on our backs (wet suit, change of clothes etc.) PLUS wear flotation vests at all times and carry around those paddles. Talk about a core body workout... and yes SWIM SWIM SWIM. I have said it before and skimmer reminded me, swimming is the number one reason for failing out of SWCC. Now is the time to get help and get your stroke right.

[BoivinUSN06]

Thank you so much for the information. I have not started the swim part yet but will be shortly. I did get back to the Y last night. I am in week 2 of the routine. and so far I have been doing 2.4 miles (week 1 and week 2) in 16:40. and yesterday was the first stop I found in the pushup category I was using pushup bars got through 3x20 and did the last 2x20 without the bars so I make sure that I do the full amount. Also ontop of these I have been adding dips and the ab machine to try to give myself more of a chance. Tonight I have DEP meeting with more push-ups and situps and running ;-) I was thinking about getting one of the Powerlung's to help my breathing and kinda not get so winded so fast. I want to jump for the Spec Ops whether it is SWCC\SEAL\EOD with SWCC being my top choice. I already have my "A" School in writing and I have my copy of it. I am going to Lackland AFB for Master-at-Arms training. How long does SWCC training last?? 4-6 months?? I saw something that said SWCC training for 8weeks and then off to combat training? and SERE??? also is there jump school as well?? Thanks so much for all the information. You guys rock!!

[skimmer]

I can understand that you want to use the power-lung to build up physical endurance and help keep you from getting winded so fast, but my personal feelings on that is NOT to use the lung, you're going to get too used to using it..... Besides, you're not going to be able to use it during training....

If you want to build endurance, strap on a back-pack, place a brick in it, then jog for 15 minutes..... Do that every other day for about 10 days.... After that, place 3 bricks in the back-pack and jog for about 15 minutes every other day for about 10 days... and so on adding 2 bricks everytime you pass the 10 day mark.

It helped me. On the days you're not running, you should be swimming... Because you use different muscles for swimming than you use for running....

Most importantly, during your workouts, keep yourself hydrated.

[BoivinUSN06]

sounds like not only will it build endurance but will also get you ready for running with a pack in the service. Also would you recommend running in boots or in sneakers.. I read somewhere that the PST for SWCC was in sneakers and shorts where as SEALS was boots and pants?? I will be starting in the pool within the next week. Is it ok to run and swim in the same day?? normally at this point I run during my lunch.. I get a 30 - 45 minute lunch and I take it running. I can easily get the running in in that time.. then on MWF I do the workout plan at the Y which means T\T\S will have to be swimming days unless I can swim after working out on MWF. Any advice is greatly appreciated. Thank you all!!!!!

[Kinnikinik]

Unless you have a really good pair of boots I would reccomend running in a good pair of running shoes. If your running shoes are the comfortable ones you wear around the house... get a new pair. Running shoes should be replaced every 3-6 months depending on how much you run. If you do have a good pair of boots... I would recommend Bates Lites, use them if you are running with the pack and not if running distance. Part of what you need to be doing is thinking about injury prevention. Pain that is temporary will make you stronger. Pain that continues after the exercise (not "soreness") should be looked at seriously. I know you are not there now, but get used to thinking to yourself, "Am I am pain or am I injured." That is the same question the Corpsman will ask you in SWCC. Learn to know the difference, and train to minimize injury. That is one of the reasons that you are not being asked to run every day. It takes a large amount of wear and tear on your body.

And get swimming! I would suggest looking into doing "Masters" Swimming. They should have it in your area and they occasionally have swim meets and they have coaches to help you improve your swimming. Having a coach give you a structured workout will be much better for you than just going in and swimming a mile. Though I can't say anything against going in and swimming a mile straight. It just gets a little boring.

Thats about it for now. I almost forgot about throwing a sandbag in a rucksack and going running... may be a good thing to reintroduce to my guys =)

[BoivinUSN06]

Wow you guys have given me a ton of information. What is "masters" swimming?? is it something that the YMCA would have? As for boots right now I don't have anything but hitec hiking boots so I guess not. I will have to get some bricks ;-) Also I talked to my recruiter last night. he stated that since I already went down to MEPS and did all the paperwork for my rate it would be best to wait until boot camp to ask for SWCC since if I was to re-do all my paperwork now I might lose my rate since the SWCC challenge needs to be done at time of getting the rate?? Oh well.. He said as long as I tell them when I get to RTC that I want to do the SWCC challenge then I am guarenteed a spot to try out for it?? anyway enough on that.. Any help on the swimming thing would be great.. I will call the Y today and see what they have for swim training.. thanks..

[IT_GUY]

Sound to me like your Recruiter does not want to go back to MEPS and deal with more paper work..
If you dont go in under the challenge then there is the chance that they wont let you take the PST. Boot camp is a busy time and people do get lost in the shuffle. Keep that in mind... But if you dont get the challenge, then when you get to RTC make sure you make your goal known to your division commanders. They might be harsh at first but for the most part your RDC is going to help you as long as you are not a bad apple.
Also im not SWCC but I have taken my pst for SWCC training and two thing that has helped me get there was the BUDS warning order and the book 12 weeks to buds. The book is by Stew Smith and it provides instruction on how to do all the workouts required as well as an awesome 12 week workout program. Plus I got my copy of amazon.com and it came with a free DVD that explains how to do the combat side stroke which is a must for the pst. Anyhow good luck.

[skimmer]

And get swimming! I would suggest looking into doing "Masters" Swimming.


Masters swimming is an awsome idea.... Not only does it help with using different strokes, but it teaches breathing, and improves on endurance...

I agree with getting a swimming coach, but if by any chance you can't afford one, I believe the YMCA offers free swimming classes.... Depending on where you are in your swimming currently (ie: beginner, intermediate, or advanced) look into what the "Y" has to offer....

On the running, don't worry about if running in boots is better or helpful..... Running in boots is taking the freeway to shinsplints-ville.... Not a good thing.

That is why I'm stressing to you that you should be running one day, but swimming the next.... It gives your muscles a chance to relax and recondition themselves... If you run during lunch, then swim after work (or school)... You going to blow yourself out, and risk injuring yourself.

Right now, I can see that you have that taste of, "All gung-ho and ready to go" in your mouth, and that's a good feeling to have....

One last thing, both K and I have seen alot of guys "wash out" because they weren't conditioned, and their bodies couldn't handle the pain anymore.... What we are trying to teach you is how to get your body conditioned.... Trust me, conditioning doesn't equal strength.

When I was in SWCC Training, there was a dude in my class who could bench press 300+ and run like a freaking deer.... but he couldn't swim 100 feet.... The Instructors had to pull him out of the pool twice before he was "washed"....

Trust me bro' we're here to help you, not to hold you back....

NOW QUIT BEING SUCH A DAISY AND HIT THAT POOL!!!

lol. :)

[BoivinUSN06]

heheheh QUIT BEING A DAISY?? never heard that one ;-) I have contacted the Y this morning. waiting for the Auquatics director to get back to me ... from the website looks like I will have to get one on one instruction. I am just waiting on price right now ;-) I just noticed that the Y also has water fitness.. I might actually try that as well.. Since for the most part I sink like a stone and hopefully the more subjected I am to water the better off I will be. And this week is my week off from running and I plan on spending as much time in the pool as I can. Thank you all for the advice and.. definitely keep it coming. I want to be as ready for SWCC PST as I can.. I figure if I prepare for SWCC then basic will be a lot easier as well. Also at RTC do you spend time with the SWCC motivators for training as well??

again.. I am hitting the pool this week as much as I can..


******

Ok, Just to update you all.. I just got the call back from the Y aquatics director. He and I are gonna sit down tonight and set up a workout to work on getting me up to 500meter in under 12 minutes. Which means more or less I am gonna have to workout almost every night in the pool.. atleast thats the impression I get.. Now I have to figure out how to fit in the running.. Unfortunately inorder to keep up on both I will have to do both running and swimming in the same day.. From the Sounds it seems like Swimming is going to be the biggest help for me.

Let me know what you all think.. I am gonna try my hardest to get myself ready for SWCC.

Thanks all

[BoivinUSN06]

I am just giving you all an update.... Last week I went to the Y on monday and the Aquatics director taught me the side stroke and is having me use noodles and kick boards to work on my leg strength and kick strength. He said that it will be a lot of work but we can definitely get 500 yards in under 13 minutes. So I am working on that right now. I am trying to create schedule to follow so I don't lack in anything I am getting ready for. After monday... first day back to running after the week 3 off according to BUD\s (3.2 miles 22:41) and doing my push ups\situps\pullups\dips could barely move (caught a cold as well ;-( during my run). Didn't get to swim. Since Swimming and my physical endurance is the biggest thing I need would it be best to just concentrate M\W\F on swimming and physical and maybe do tuesday and thursday (maybe saturdays) for running?? Any thoughts or suggestions?? You guys have been great here so I definitely want to keep you all informed and hopefully next year join the ranks of SWCC.

[Kinnikinik]

Personally I think that swimming 3 days a week and running 2 is a very good ratio. I am glad you took our advice and got some help. You will see a big difference if you stick with it. Make sure you are doing your push ups and situps. The biggest thing with you doing all this stuff is:

REST

To prevent injury, or illness make sure you are resting adequately. That means on the days that you are supposed to rest, don't do a "light run" or "just going to the pool to work on my form a little." Rest. Nothing in the world will make you progress slower on a fitness program than getting injured.

Other than that, it really sounds like you are on a solid program. You have someone coaching you in swimming to push you, you have a good calisthenics and running routine. The only thing I may suggest is to find someone to do this with. After a while it may become hard to find the motivation to get out there and do the work, no matter how much you want SWCC. Having someone that you are responsible to will help on those grey days where all you want to do is stay in bed.

I hope that helps. Keep us informed! I love the updates and I think people can really learn from what others are doing.

Now, go GET SOME!

[skimmer]

Yeah, keep us updated....

It's always good to see people I've talked to, and encouraged, to take that first step in following their dreams.

[BoivinUSN06]

Is this normal?? ok.. so last week being my first week back from a week off running. ran monday and thursday and swam wednesday and friday due to not being able to swim on monday. Anyway after friday's swim I felt ok.. but saturday morning I could barely bend my left knee. It is definitely swollen and has been sore to bend for the past 2 days. The pain is actually coming from the top of the knee (or atleast that is where it feels like it is) and when I straighten my knee is when it hurts the most. I am not sure if I just strained it or did more damage. I spent the weekend icing it and not doing anything to try to give it time to heal since it hurts going up and down stairs. So I guess I wont be swimming tonight.. but will see how I feel for the running tomorrow. Here I felt everything was going awesome. Any thoughts?

[Kinnikinik]

Sounds like you did the right thing in resting it. Most injuries will require more than two days to repair themselves though. Let me throw in a dislaimer here before I start giving advice, while I do have medical training, that in no way makes me a doctor. I do not know your medical history, nor am I qualified if I did to make a diagnosis. All I am going to do here is give you some general advice that is good for most sprains, strains, swelling, or other kinds of discomfort associated with exercise. If you have continued swelling or specific pain, especially stabbing pain, make sure you go and see a doctor. They can help you prevent further injury that could result in surgery or worse. So, with that out of the way lets take a look at what may be going on.

1. Sounds like the problem is with your knee. First thing is to think about what makes up your knee. You have, bone, cartilage, ligaments, fluid, and muscles. Damaging any of these may cause problems. The most common causes of swelling, especially when beginning an exercise program, are either slightly torn/strained ligaments, or rubbing of the cartilage in your joint. Running is very rough on your ligaments. If your ligaments are strained or torn the best thing you can do for them is to rest them.

While you are resting, try a series of hot and cold compresses on your knee. Do 10-15 minutes of ice, then switch to 10-15 minutes of heat. Keep switching off on these as you watch TV or whatever. This will decrease your healing time and will help reduce swelling. A good heat pack is a sock filled with rice and tied off. Heat it up in the microwave for 2-3 minutes and place it on your leg over a cloth. It will be hot.

You may also consider taking some Ibuprofrin. Vitamin Motrin. Ibuprofrin reduces swelling and by doing so can help with healing. Remember to take this on a full stomach and limit your intake of alcohol. Ibuprofrin is hard on your stomach and liver, so stick to the maximum amount on the package. Do not exceed this amount unless told to do so by your doctor.

2. Your cartilage acts as a cushion between your bones. This, in addition to the fluid in your knee are what makes it so that your knees rotate smoothly and keeps your bones from rubbing together. Like most things in your body, they are maintained by your body to the amount of activity that they are used to. When you increase this activity level it may take some time for the cartilage and fluid to catch up. Alot of activity can cause rubbing of your cartilage which will cause swelling as the blood comes in to fix the damage. What can you do now? Rest and decrease the amount of pressure you place on that area of the body. In the future, think about where you are running. Always run on a surface that has some give. Mulch, grass, or leaves, are better than dirt, which is better than asphault, which is better than concrete, which is better than metal. For the most part, run on dirt or better. If you are running on pavement or cement every day you are going to beat yourself up. Next, check out your shoes. If your shoes are comfortable, dirty, and worn on the bottom, get them replaced. If you are an active runner you should change your shoes every 3-6 months. Old shoes can cause injuries. I would suggest getting them from a dedicated running store where they will look at your running style and get you shoes that fit the way you run (over-pronate, underpronate, flat foot, etc.)

Finally, if you would like, you can take a glucosamine supplement. Basically this is just shark cartilage, but it helps rebuild the cartilage in your joints and increases the fluid available for cushioning and lubrication. Start his now and you will be much better off in the future as you continue to exercise.

3. You don't have to stop swimming. There is something called a "pull buoy" that most swimming pools should have available. Basically it is a float that you put between your legs to keep the bottom half of your body up while you pull with your arms. If anything I would say increase your swimming while it is hard for you to run. The cardiovascular exercise will help you in both your swimming and your running.

4. You did the right thing in resting. The worst thing you can do is try to ignore it and keep pressing on. Keep this thought in your mind when you are evaluating your injuries... "Am I in pain or am I injured?" It sounds like you have a minor injury. Take care of it so that it does not become something more serious.

5. Form. One of the things you did not mention is the calisthenics you have been doing. Squats and lunges can cause knee problems. Make sure you are doing the form right. Look slightly up as you do them, keeping your back straigh and ensure that your knee does not go out further than the tip of your foot.

6. Nutrition. While exercising, nutrition is paramount. This is especially important if you are trying to lose weight while you are exercising (not saying you are, but I figure other people read this as well). Make sure you are getting enough protein for your body, as well as your fruits and vegetables for your vitamins. Take a vitamin supplement. A mineral supplement is good also, but it may not be necessary depending on the vitamin you decide to take. Ensure you are getting your calcium. Not only does this keep your bones strong, but calcium is used in your red blood cells to take in oxygen. Potassium is good for sore muscles. A banana will help you out considerably after a rough workout.

7. Water. Drink a ton of water. Your body needs it to flush the junk out of your body, to rebuild your muscles, and to cushion your joints. Not drinking enough water can cause injuries very easily. If you aren't peeing clear, you aren't drinking enough water. Note: You can drink too much water. If you drink enough water to remove the salts from your body this can be as big a problem as having not enough water. Make sure that you are putting electrolytes (aka salts) in your body as you drink water. This clear pee thing may not apply after you take your vitamins. That neon yellow vitamin pee is just the extra vitamins leaving your body. Your body does not store surplus vitamins, which is why you should get a daily supply of them.

So, that is about it. I hope your knee feels better. Take it easy and keep us posted. Remember, if you are in doubt, see a doctor. Keep it up!

K

[BoivinUSN06]

My god.. heheh a book ;-) great information.. Let me see if I can help clear things up ;-) ok my current workout consists of basically... pushups\situps\chinups\ab machine\dips\ as well as extra assisted chinups. since chinups seem to be the hardest of those for me right now. My leg only get a workout from swimming and running right now. I have been running all summer and never really had a problem.. hehehe I take a week off and see what happens ;-) The only thing that has really been added to really work the knee would have been the swimming. I might go get some glucosamine.. I have been taking 2 - 4 ibuprofen a day.. normally before I go to bed. saturday and sunday I had an ice pack on it all day and I put an all natural ointment on it when I go to bed and when I wake up in the morning my knee feels the best is does all day. My Job has me sitting a lot which seems to cause it to ache. I will probably be calling my primary care today just to see what they recommend and make sure I didn't do anything that would hinder going into the navy. As for vitamins I take them just before going to bed since they tend to make me feel a bit queazy for a few minutes and then passes. I do drink about 80-100 oz a water a day. not so much on the salts and stuff.. And I definitely think that I have to figure out a good diet as well.. I have the navy seals 12week and nutrition books coming in. I am hoping that I didn't do anything to hurt my chances for SWCC.

[skimmer]

I'm using the same disclaimer as "K" did..... "I ain't no doctor........"

After you get cleared to run / swim from your PCP.... I would suggest you check into buying a knee wrap to wear while running and possibly wear while swimming....

It won't hinder your exercise routine, but it will restrict the full range of knee movement so that you won't hyper-extend any ligaments, or tendons, further damaging the once affected area....

As for the vitamins making you queezy...... That's something that caught my eye....... Ever been tested for high blood pressure or hypo-glycemia? Eat more fruit before and after each workout... Those have natural sugars and electrolytes that your body craves and your muscles won't cramp up.... Bananas, Oranges, Apples.....

You've been running for so long that your knee is used to the pounding...... You were basically pushing everything together..... Now that you're swimming, your knees aren't used to that type of workout..... You're now basically pulling everything apart..... You've hyper-extended the joint....

Ice, heat..... stay off of it for a few days and prop it up. Stick a pillow under the joint keeping the knee elevated.... This will restrict all the fluids from building up. Fluid build up slows the healing process.

"K" will correct me if I'm wrong I'm sure

skimmer

[Kinnikinik]

Even with my long winded post, Skimmer has hit on a few points I hadn't thought of. I forgot one of the basic ideas of reducing swelling:

I.C.E

Ice, Compress, Elevate.

I think the major problem with the vitamins is that you are taking them without food. Vitamins are hard on your stomach, as are most pills, and you should take them with food, and taking them 2 times a day are good as opposed to once like most companies reccommend since the Vitamins are not stored in your body. Try taking your pills when you eat and by the time you are cleared to exercise from having all that food in your stomach you should be good to go on the vitamins too. I know I have a real hard time eating and exercising. Anything more than a powerbar and I am puking.

I noticed you are doing alot of upper body. This is good, but remember to do your squats, lunges, and other leg exercises also.

But, after you rest....

Thants about it. Talk to your physician like skimmer said... and... man I just can't bring myself to be long winded in this post. Oh well, you guys get off easy this time.... this time.

[skimmer]

I just can't bring myself to be long winded in this post. Oh well, you guys get off easy this time.... this time.

Whew..... :)

[BoivinUSN06]

Ok just keeping you all updated.. I went to see the physician on wednesday and found out it is just hyperextension or something like that and that I have not lost any mobility and to keep doing what I have been. Rst, ice, ibuprofen ;-) same things you had said ;-) Well I am headed back to swim and workout tonight. After doing some more reading.. should I be doing my push-ups, pull-ups, and situps everyday?? Thinking about it.. it would make sense since when I get to boot I will be doing a lot of those in a day. I have been reading the Stew Smith fitness book with the 12 week workout in it. I am thinking about getting a door gym so I can start doing push ups and situps first thing in the morning. Anway I know I ask way too many questions.. I just want to give myself the head start. Thanks in advance..

[Kinnikinik]

First off, as long as the questions you ask are well thought out, we don't mind answering them. Every question you ask increases the knowledge pool that people can pull from in here, so keep asking.

Personally I would be doing calisthenics every day that I run and swim. Start off or finish your exercise with these things. An easy way to do this is, like you said do situps and pushups every morning. You don't need a gym to do that stuff. You just need your floor and some motivation. One thing you might do is put up a pull up bar next to your door. Every time you enter or leave, do 10 pull ups. You can mix it up with push ups or sit ups or whatever. In any case, everytime you walk past something, make it so you have to do an exercise.

I would get a full rest on your rest days though, no push ups, no pull ups, nothing. Relax and recover.

Keep it up. I love hearing the updates.

[BoivinUSN06]

Thanks so much for the information. I will try to keep my questions well thought out ;-) I am going to see if I can find chin up bar that doesn't need me to put holes in the wall or door. Also last night I started working squats back into my work out as well as small amount of bench since the main thing I am doing for chest is my pushups. Well today is my first day back to running. As for rest days ;-) looks like that will mainly be saturdays and sundays ;-) Anyway I will keep you all up to date on what goes on.. I am about 7 weeks away from basic. Thanks for all the advice and information.

[skimmer]

Glad to hear that you haven't lost any mobility or range of motion.

Since you're going to get back into it..... Take it slow on the build up. Don't hard charge back into it.... But don't granny walk it either.... Somewhere there's a happy medium.

The knee is a beautiful thing when it works properly....

One more thing........

HIT THE SURF !!!!! In your case, the pool.

Good to see you back in the game.

[BoivinUSN06]

Yup.. trying to take it a bit slower.. knee feels fine.. Yesterday my boss at work wanted to run with me.. So I tried to tone down my running so that I could run with him ;-) So it was 3.4 miles @ about 8:24\mile ... I guess it was a good day back to running... about 1min\mile slower than I normally do ;-) But I wanted him to feel good about the run... I do have a question though.. how does one get extremely comfortable in water?? I think I am still a little scarred from taking on water when clearing my mask and feeling like I was drowning during my scuba certification. I ended up completing the certification. I think it just has to do with calming myself and working on my breathing. Does anyone know any techniques for really working on breathing while in the pool to teach yourself to be calm? I really thank you all for all of the information you have given me.. You have definitely helped me in taking steps to help me better myself.

Thank you

[Kinnikinik]

Here's a drill you can do to help you get used to the water. First off, get rid of your goggles, mask, whatever you use to cover your face. You want total immersion in the water. Believe me, the chlorine may dry out your eyes a little doing this, but it won't hurt you. Another reason for not using goggles is that alot of people are afraid that if they get water in their eyes they won't be able to see or that everything changes when goggles come off. Part of getting used to the water is realizing that the best way to handle things is to just RELAX. If you start panicing (or start getting uncomfortable) note that in your mind and say to yourself :

"Self, you are panicing. You are in the water and if you panic neither one of us will be able to think correctly to get us out of this situation."

Once you begin to realize that you have a concious decision to make whether you feel uncomfortable or not, it will help you in alot of things. (Try the same thing in push ups next time you need to squeeze out just 10 more)

So, what is the drill... well with all that in mind, head on down to the deep end. Make sure there is a lifeguard around, you may even tell him what you are going to do. Start by treading water. Move away from the wall so that you can't reach over and touch it. Now, with your eyes open, blinking normally, let your air out slowly until you begin to sink. Think relaxing thoughts. Try to make it to the bottom of the pool. When you get there, flex your legs and push your way to the top. Take one breath and do it again.

A few things to think about:

1. Relax and keep thinking. If you let your head shut off your thoughts you are done.
2. Breathe out all your air before you get to the top, that way you can breathe in all fresh air (do this swimming too)
3. Start off slow, 2-5 repetitions. Work your way up until you can do 3-5 minutes of this without stressing out.
4. Don't do the shake the water off your head thing EVERYTIME you pop up. You are wet, deal with it and don't look like a wet dog. It will help you get used to the water on your face.
4. Relax. This can be a very Zen-like thing. You get a good breathing routine down and the water is silent, you are weightless... man it is great.

So there you go. Also, if you start getting light headed or start seeing spots, STOP immediately. There is a thing called shallow water blackout that can occur with breath holding exercises. If you can't do a 12 foot deep end, do the same thing in the shallow end. The key is be safe, and monitor yourself. Yep same theme as everything else: Work Hard, but do it safely.

Tell me how it goes.