SEALgrinderPT 4-5-13

Special Forces swim workout #3
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


Run to pool.

warmup with 500 meters combat side stroke (no fins)

Swim with long pants and fins for 500 meters sidestroke with fins for beginners.

1000 meters with fins intermediate swimmer.

1500 meters with fins for advanced swimmer.

Task #2. Swim underwater for distance (not touching sides of pool).  Log distance traveled. Do 3 times. Only do this drill with a swim buddy.

Task #3. Perform pool drills. Throw 3 objects into deep end of pool.  With a mask filled up with water – swim down and retrieve.  Note distances apart each item and log in training book.  As you become more comfortable increase distance.  Only do this drill with swim buddy.  Never perform pool drills alone.

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

Question: Do you have a book that you can recommend about the Navy SEALs?

A new book I just started is No Hero: The Evolution of a Navy SEAL>. I will be posting up a review on this book in the near future so stay tuned and look for it.

Where can I find out more info on the Navy SEAL program? Go to the main Navy website here:

About the Author:

Are you looking to achieve big goals? Do you have a big event on the horizon and you want to finish the drill?

Wanting to complete a Spartan, GORUCK, Tough Mudder or SEALFIT 20X Challenge?

Get individual coaching from former Navy SEAL Coach Brad McLeod. Check out SGPT coaching here:

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