Stew Smith: How Do I Do the Combat Swimmer Stroke (CSS)?
Stew Smith: How Do I Do the Combat Swimmer Stroke (CSS)?
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Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, and Maximum Fitness. As a military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, Air Force PJ, Ranger Training, and other physical law enforcement professions. His eBooks at Military.com can help you achieve your fitness goals, whether you're a beginner or an expert. For more info on his books, visit the Military.com eBook Fitness Store.
This is one of the most frequently asked questions I receive from future and active duty military personnel. Most are looking for the most efficient way to swim with fins in challenging special operations training such as Navy SEALs, EOD/Diver, Army Rangers, Green Berets, USMC RECON, and Air Force PJs and others.
The CSS is a relaxing and super efficient swim stroke that is an updated version of the traditional sidestroke. Actually, the CSS is a mix of sidestroke, freestyle and breaststroke in the following ways:
Freestyle – the top arm pull of the CSS is the same as arm pulls in freestyle. Freestyle – breathing after the top arm pulls in the CSS is the same as in freestyle. Breaststroke – the bottom arm pull is the same as the breaststroke arm pull Sidestroke – the overall look is the same as side stroke in the CSS since you are on your side and kicking using the scissor kick.
Put this mix all together and you have the Combat Swimmer Stroke in this sequence:
Top arm pull, bottom arm pull-breathe, kick- recover arms overhead, glide.
The stroke can be broken down using the following images. A picture is worth a thousand words.
Kick off the Wall
The Start: In a big squat position against the wall - push off and stay as streamlined as possible as you glide at least 5-10 yards off the wall. Place your hands on top of each other, place your biceps on your ears, and lock out your arms - streamlined positioning like a rocket.
The Glide
The Glide: With a big double arm pull, add the other 3-5 yards to your glide by pulling with your back, biceps and pushing water with your arms using your triceps.
Arm Motion
The Arm Movement: After the arm pull, it is time to breathe - twist and breath then start using the top arm pull as shown. Notice both arms recover together forward, but the top arm pulls from overhead all the way to your hips (similar to freestyle stroke). Then the bottom arm pulls a half stroke (similar to breast stroke) and both arms recover together. Breathe as the top arm completes its pull and the bottom arm begins its pull.
Scissor Kick
The Kick: Use the scissor kick and time your kicks so your top leg always goes forward (no matter what side you are on). You should kick just after both arms have pulled and are recovering - adding more glide to each stroke.
The object to the CSS without fins is efficiency - you should try to get across a 25m pool in as few strokes as possible. If you are doing more than 10 strokes per length you are working too hard. In fact, the fastest and best swimmers get across a 25m pool in 3-5 strokes.
When you find yourself in water with a lot of distance to cover, the CSS will serve you well especially when you are wearing fins. You will tire less quickly if you learn to perform this stroke properly.
Whether you are a beginning swimmer or an aspiring Special Operator, this stroke can help you efficiently move through the water with or without fins. Check out the CSS Video and Critique package at the Military.com eBook Store if you need more information on the Combat Swimmer Stroke.
Stew reminds you to consult your physician before beginning any new exercise or diet program -- especially if you have been inactive for a while or if you have any medical problems.
