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
hip mobility drills ( SEALFit drill ) – 5
Mountain climbers – 25 – two count
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
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
Related Articles:
Special Forces Swim Workouts and Tips
Train with Swim Fins
This workout is for all athletes looking to improve their bodies and minds.
post time for WOD in comments below.
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