SEALgrinderPT 9-16-13

Special Forces swim workout #5

special forces swim workout 5first 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.

warmup 100 meters freestyle and 100 meters breaststroke

Swim 500 meters sidestroke no fins for time. Note in training log.

then..

Beginners
250 meters on back with fins
250 meters sidestroke with fins

Intermediate
500 meters on back with fins
500 meters sidestroke with fins

Advanced
750 meters on back with fins
750 meters sidestroke with fins

cool down 250 meters freestyle.

Task #2. Perform pool drills
With a mask on – drop into pool stepping off backwards.
submerge to bottom of pool. Fill mask with water.
Swim for distance – note distance. Perform 3 times.
then…
Treadwater for time with hands out of water. 3 times.
note times in your training log.
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.

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