SEALgrinderPT 4-18-13

Special Forces swim workout #4
mobility wod warmup

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


Run to pool.
warmup 250 meters freestyle
Swim 500 meters sidestroke no fins for time. Note in training log.
500 meters with fins beginner swimmer
1000 meters with fins intermediate swimmer.
1500 meters with fins for advanced swimmer.
cool down 250 meters freestyle.

Task #2. Perform pool drills. Drop a weight to deep end in pool. With a 1 foot long piece of cord – dive down and tie a square knot around it. Surface. Go back down and untie knot and tie a bowline. Surface. Go back down and untie and swim for distance. Note distance. Never do these drills alone. Always with a swim buddy.

Run back to your barracks or base.

Post time and effort notes to comments.


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

Related Articles:

Special Forces Swim Workouts and Tips
Train with Swim Fins

Question: What is a good pair of board shorts that I can use for swim workouts but also use at the gym?

Check out the O’Neill Santa Cruz Boardshorts. You can wear these for a swim workout, weightlifting at the gym, hiking or cruising the streets. At $21 they are a steal.

Where can I find out more info on the Navy SEALs? Check out the website here:

post time for WOD in comments below.

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