The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Underwater TrainingSwimming underwater requires breathholding. While this is an activity that is notendorsed by the diving manual, it may be something you will need to do as a SEAL. Giventhis fact, specific training will enhance your performance and extend your operationalcapabilities. The following rules apply to underwater swim training:" DO NOT hyperventilate prior to your underwater swim." Use a buddy to observe during pool drills.Varying Your WorkoutSwimming workouts should be varied between easy days and hard days. Forcompetitive speed, it is good to swim at least four days a week; this will help keep strokeefficiency. Swimming days provide good relief for tight muscles generated by running andweight training.Swimming has some specialized weight training techniques. The primary issue isthat swimmers have full range of motion of their arms during exertion. Muscle contractionis fairly constant over the entire arm motion requiring balanced power throughout. Weighttraining must complement this fact, or muscle tightness develops that actually worksagainst the swimmer (see Chapter 6).Pulley pulls are excellent weight training techniques for a swimmer. The classic isthe lat pull-down station present in virtually all weight rooms and multi-station machines.A better arrangement is for weights and pulley setups to be individualized for each hand.Pulley pulls are “isotonic” and mimic the constant resistance of water. Weights should bekept on the low side, permitting high speed weightlifting of between 1-1.5 seconds perrepetition. Hold slightly at the end of each lift to prevent banging weights and gettingthrown out of the weight room.Swimmers use high reps, never less than 10.Many dedicated swimmers own an Exergenie, which is a truly simple piece ofequipment that permits a realistic workout in freestyle or backstroke. It is a nylon linerigged up through a little cylinder that twists the line and provides resistance. This workoutis possible even within the confines of a cramped 688 class (40 - 50 reps) can be done dailybecause the motion is so much like swimming. Thus, it is a portable weight room forswimmers.Cross training includes canoeing, rowing,kayaking, and cross country skiing.86 Swimming for Fitness