SWCC

SWCC Training Program

by Stew Smith
www.stewsmith.com

Note:  Stew Smith is a former Navy SEAL Lieutenant who has worked professionally in the military fitness area for over 15 years focusing on helping young men become Navy SEALs or SWCC.  The following article gives his recommendations as to how you should conduct your personal physical training to be well-prepared at the start of the Navy SWCC Program. 

Special Warfare Combatant Crewmember - (SWCC) Training Program

It is highly recommended that you be able to perform at least the week 9 standards prior to entering the SWCC Program. To ensure your graduation chances, it is recommended to surpass the following minimum standards with the recommended scores:

WEEKS 1-3

  • Pull-ups 06 12-15
  • Push-ups 55 80
  • Sit-ups 60 80
  • Swim 800 meters (pool) without fins 35:00 17:00
  • Swim 1200 meters (pool) with fins 40:00 25:00
  • Run 5 kilometers (sand) with boots and pants 45:00 35:00
  • Water entry from a height of 10 feet Completion
  • 25 meter underwater swim Completion
  • Drownproofing Completion
  • Basic Lifesaving Completion
  • Swim 200 meters (pool) in full uniform Completion

WEEKS 4-6

  • Pull-ups 08 10-15
  • Push-ups 65 80 -100
  • Sit-ups 70 80-100
  • Swim 1/2 mile (bay) without fins (sidestroke) 35:00 20:00
  • Swim 1 mile (bay) with fins (sidestroke) 55:00 40:00
  • Run 7 kilometers (sand) with boots and pants 50:00 40:00
  • Water entry from a height of 1 meter Completion
  • 25 meter underwater swim (bay) Completion
  • Drownproofing (bay) Completion
  • Basic Lifesaving (bay) Completion
  • Swim 200 meters (bay) in full uniform Completion

PHYSICAL EVOLUTION STANDARDS RECOMMENDED

WEEKS 7-9

  • Pull-ups 11 15-20
  • Push-ups 70 80-100
  • Sit-ups 75 80-100
  • Swim 1/2 mile (ocean) without fins (sidestroke) 30:00 20:00
  • Swim 1 mile (ocean) with fins (sidestroke) 50:00 40:00
  • Swim 400 meters (pool) without fins 10:30 9:00
  • Run 10 kilometers (sand) with boots and pants 60:00 50-55:00
  • Water entry from height of 1 meter Completion
  • 25 meter underwater swim (ocean) Completion
  • Drownproofing (ocean) Completion
  • Basic Lifesaving (ocean) Completion
  • Swim 200 meters (ocean) in full uniform Completion
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