SEALgrinderPT 3-12-13

Special Forces swim workout #2

first do 30 minutes of Navy SEAL grinder PT

wrist stretch – 10 each way

wrist rotations – 10 each way

Arm circles 10 each way

Press, press, fling – 10

Up, back and overs – 10

Shoulder pass throughs with pole – 10

Hip swivel kicks forward – 15 each leg

hip swivel kicks side – 15 each leg

Jumping jacks 25

hip mobility drills ( SEALFit drill ) – 5

Mountain climbers – 25 – two count

Pushups – regular 20

Swimmers chest stretch – 10

alternate hand forward hand back pushups – 15

airborne heismans – 20

standing pause air squat – 30 seconds

standing hip flexor stretch – 5 each leg

dive bomber pushups – 10

Standing lunge – 20 (10 each leg)

air squat – 50

pushups – wide – 10

frog jump lateral jump (1 ft high minimum) – 10

eight count bodybuilders – 10

split jumps – 15

situps – 25

burpee with frog broad jump – 10

plie squat stretch – 10

heavy weighted situps – 25 (30 lb. weight)

flutter kicks – 50 four count

crunches – 25

reverse crunches – 20

then….

Run to pool.

Swim 1000 meters sidestroke with fins for beginners.

1500 meters with fins intermediate swimmer.

2000 meters with fins for advanced swimmer.

Task #2. Swim on back with feet no hands for 5o meters x 2.

Task #3. Perform pool drills. Tread water with hands out of water. Three attempts. Note times for each attempt and put in log book.  Swim underwater for distance. 3 attempts. Log distances.  Do not push off side of pool. Never do these drills alone. Always with a swim buddy.

Run back to your barracks or base.

Post time and effort notes to comments.

then…

Yoga cobra stretch – 10

Yoga frog stretch – 10

Plie squat stretch – 10 (really work to get your knees out and stretch)

Yoga downward dog – 10

Yoga frog – 10 minutes

10 minutes of deep breathing/meditation/visualization

Special Forces Swim Workouts and Tips

This workout is for all athletes looking to improve their bodies and minds.

post time for WOD in comments below.