Sub 7 Min Pace Workout 500yd CSS

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Repeat 5 times
250 yds CSS AT GOAL PACE
rest 2 min

Combat Swimmer Stroke - breakdown. Kick off the wall, double arm pull, CSS stroke cycle of Pull, breathe, kick, glide.

Top arm pull is a freestyle arm pull.

Bottom arm is more similar to a breast stroke scull (not a full stroke to your side) BREATHE during the bottom arm pull.

Turn to breathe - do not lift your head up to breathe.

Kick can either be a scissor kick or a breast stroke kick BUT when swimming with fins you need to learn scissor / flutterkicks.

Kick hard / pull hard = glide fast.

SEE LINK: http://www.military.com/military-fitness/fitness-test-prep/passing-military-swimming-tests

You don't have to be a competitive swimmer to ace Spec Ops Training, you just need to be good and comfortable in the water.
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