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first do 30 minutes of navy seal grinder pt 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 alternate hand forward hand back pushups 15 standing pause air squat 30 seconds standing hip flexor stretch 5 each leg frog jump lateral jump (1 ft high minimum) 10 burpee with frog broad jump 10 heavy weighted situps 25 (30 lb. Weight) 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. plie squat stretch 10 (really work to get your knees out and stretch) 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. warmup with navy seal grinder pt workout 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 10 hip swivel kicks (forward) 15 each leg hip swivel kicks (side) 15 each leg jumping jacks 25 sgpt hip mobil......Read More detail
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