PST problem

[Gcourville]

Hey everyone whats up, I normally don't post to often, usually just sit back and all of my questions get answered. I am starting to freak out about the swim portion of the pst my times are not what you would call great, my average 500 meter is around 12 min give or take a couple sec. All my other scores are above average, push is 120, sittups 95, pullups 20, and my run is around 8:20 in pants and boots. I leave for boot on dec. 8 with the SEAL CHALLENGE CONTRACT, i guess what I am trying to ask is with those times do you guys think with that swim time i will still have a decent chance on passing the pst? Thank you all for your time and sorry for covering a topic that has been covered so many times.


Thanks, Gcourville

[Ryn0]

Just keep swimming. If you pass with a 12:30 you still pass. You will never get punished for a slow swim time.....only slow run times! As long as you make the mark you are good to go. All the instructors know that swimming takes a lot of work and proper form. So dont worry about your slow times, just PASS the test.

[wopr]

Gcourville,

First off I haven't let for boot camp either(Jan18) but I thought I might be able to offer you a little advice on the swimming portion. Second you are doing pretty dang good on the other areas of the PST and judging by others responses and results on here you shouldn't have a problem passing them at Great Lakes.

DISCLAIMER: I am a self taught swimmer. I started swimming with no formal training and no experience other than recreational. I simply offer this as advice,not a guarantee, from what I have learned from training myself, practice, and the swim training I have done with a former SEAL.

Now on to the important stuff...here are some tips that hopefully can bring your swim time down. Because as I am sure you have figured out swimming is not just about strength and speed but also technique.

- Streamlining: Make sure you body is straight as possible when pushing off the wall. Also you want your body to be as "long" as possible, feet togther, on the glide part of the stroke. Think of it as stretching out your body, the longer your body is the more streamlined you are

- Walls: You want to get off the walls and turn around as quick as possible. The wall push is key and make sure that you learn to glide well in the water. Getting a good push off of each wall can help drop your time. For more on this go to this thread: http://www.navyseals.com/community/forums/discussions.cfm?forumid=27&topicid=130360 The turn is also key here. If you can learn to flip turn it will shave some valuable time off of your swim as well. DonW has some great advice and you shold definately write him for some advice before you leave. You can find him in the Combat Side Stroke section of the forums.

- Timing: You should have someone go the pool with you and time each lap. Rest between laps and try different things with your arms (like how you move them through the water, palms up,down, sideways.....you will be suprised what a difference this makes). Also make sure you are pulling with both arms alternating. Other than the glide part of the stroke one hand should always be pulling.

-Towel Swims: A former SEAL showed me this workout and it has helped me bring my times down. Take two full size bath towels, wrap one around each hand, swim to one end, get out, do 10 push ups, and swim back to the other end. Your goal time for this is 1:15. Also swimming 500m with the towels around your arms will help you as well.

My progress: I started swimming the 500m at 11:45. With practice, using the above advice, and getting some advice from others (former SEAL & DonW) I can now swim it in 9:05. I hope you have the same results. Good luck and hopefully will see you at BUDs soon.

Jerrad out.

[sandfrog]

Gcourville Quote:
"The turn is also key here. If you can learn to flip turn it will shave some valuable time off of your swim as well."

Getting off the walls quickly is important and will definitely trim time, but flip turns are not allowed during the PST. Instead work on getting a good, quick push off and gliding smoothly off the wall.

[wopr]

Sandfrog-

Thanks for the info about not being able to flip turn during the PST. Should I continue practicing with the flip turn or without? Do they allow you to flip turn during the timed swim at BUDs?

Thanks again for the info.

Jerrad out.

[sandfrog]

Skip the flip turns, get smooth without them and it'll show in your swim time.

Timed pool swim at BUD/S? Are you talking about the class up PST? If so then no, same as all the other times you take the PST, no flip turns.

[Gcourville]

Thank you guys for your help it is very much appreciated, the tips seem to have worked I took 3-5 seconds off my lap times. So now I think I am good to go for boot and the PST so hopefully see most of you there. Im still kinda nervous but i guess thats part of the game. Again thanks for you guys for the response it was very helpfull.

Gcourville

[13aKe12]

in the combat sidestroke help forum, DonW has a topic called turns, is what he described there a flip turn or is that how your supposed to do it? if that is a flip turn, how are you supposed to turn?

[DonW]

wopr,
The following describes an "Open Turn" which allows you to get on and off the wall quickly while swimming sidestroke. Plus you get an added advantage getting a breath of air on the wall, unlike a flip-turn which doesn not permit a breath on the wall.

Turns
Treat your walls like a “hot plate” and get on and off them as quickly as possible. As your lead arm touches the wall bring your legs up under you and let your upper body fall back into the water. DON’T try to turn on the wall with your body out of the water, you will create too much drag and lose your momentum. You must get your upper body back into the water as quickly as possible. After your lead hand touches the wall bring one arm to your side in a 90 degree position while you bring the other hand to your ear. We call this “elbow the robber and call a cop!” As you leave the wall your arms should extend over your head in a streamline position. As your body falls back into the water plant your feet on the wall sideways, this will allow you to push-off the wall more on your side. Your body should now be in a streamline position and follow the same procedure as in streamlining off the wall. DonW