How to Train for the Military Swim Test: Techniques and Workouts

Military swim tests are a critical part of training for various branches of the military, particularly for those joining the Navy, Coast Guard, Marines, or Special Forces units. Being a strong swimmer is vital in these roles, as it ensures that you can survive in water-based combat scenarios, perform rescue operations, and handle emergencies.

In this comprehensive guide, we’ll break down the essential techniques and workouts that will prepare you for the military swim test. Whether you’re an experienced swimmer or just starting out, this guide will help you build the endurance, speed, and confidence needed to pass the swim test with flying colors.

Understanding the Military Swim Test Requirements

Before you begin training, it’s crucial to understand the specific requirements of the military swim test. While each branch may have slightly different tests, they generally assess three key components:

• Endurance: The ability to swim long distances without stopping.
• Speed: Swimming a set distance within a specified time.
• Survival Skills: Demonstrating proficiency in water treading, floating, and performing rescues.

Here’s a brief overview of the common swim test requirements for different branches:

• Navy Swim Test: The Navy’s swim test typically includes swimming 500 yards in less than 12 minutes, treading water for 5 minutes, and a deep-water jump from a platform.
• Marine Corps Swim Test: Marines must swim 25 meters in deep water, jump from a height into the water, and demonstrate proficiency in treading water and floating.
• Coast Guard Swim Test: Similar to the Navy, Coast Guard recruits must swim 500 yards within a certain time frame and demonstrate treading water and survival swimming techniques.

Knowing the specific requirements for your branch will help you tailor your training program effectively.

Step 1: Building Endurance for Long-Distance Swimming

Endurance is one of the most important skills to develop when training for the military swim test. The ability to swim long distances without stopping is critical, and it requires both cardiovascular fitness and muscle stamina.

Technique for Efficient Endurance Swimming

The key to swimming long distances efficiently is proper technique. Here’s what to focus on:

• Body Position: Keep your body flat and streamlined in the water to reduce drag. Your head should remain in a neutral position, looking down, with your legs and torso aligned.
• Breathing: Develop rhythmic breathing. Bilateral breathing (breathing on both sides) helps you maintain balance and swim longer without fatigue. Aim to breathe every three strokes.
• Kick Efficiency: Use a slow, steady flutter kick to conserve energy during long-distance swimming. Avoid large, splashy kicks that waste energy.

Endurance Workouts

To build swimming endurance, you should focus on gradually increasing your distance and time in the water. Here’s a sample endurance workout plan:

• Warm-up: Swim 200-300 yards at a comfortable pace, using freestyle or backstroke.
• Main Set:
  • Swim 400 yards continuously at a moderate pace. Focus on maintaining good form and steady breathing.
  • Rest for 2-3 minutes.
  • Swim 300 yards at a faster pace, rest 1-2 minutes.
  • Swim 200 yards at a race pace, rest 1 minute.
• Cool-down: Swim 100-200 yards at a slow pace, using any stroke that feels comfortable.

Repeat this workout 2-3 times per week, gradually increasing the distances over time. Aim to build up to swimming 500-800 yards without stopping, as this will prepare you for the distance required in the military swim test.

Step 2: Improving Speed for Timed Tests

Speed is another crucial aspect of the military swim test, as you’ll often need to complete a set distance within a specific time limit. Improving your speed requires focusing on stroke efficiency, strength, and explosive power.

Technique for Swimming Faster

To swim faster, focus on streamlining your movements and reducing drag. Key areas to improve include:

• Stroke Rate: Increase the number of strokes per minute while maintaining proper form. A higher stroke rate will allow you to cover more distance in less time.
• Stroke Length: Focus on extending your reach with each stroke to cover more distance per stroke. Aim to pull the water with a strong, effective arm motion.
• Turns and Push-offs: Practice flip turns and powerful push-offs from the pool wall. Efficient turns can shave off valuable seconds in a timed swim test.

Speed Workouts

Speed training should include both sprint intervals and technique work. Here’s a sample speed workout:

• Warm-up: Swim 200 yards at a relaxed pace, focusing on smooth strokes.
• Main Set:
  • 10 x 50-yard sprints: Swim 50 yards as fast as possible, followed by 30 seconds of rest between each sprint.
  • 6 x 100-yard intervals: Swim 100 yards at a challenging pace, followed by 1 minute of rest.
  • 4 x 200-yard swims: Swim 200 yards at a moderate pace, focusing on smooth, efficient strokes. Rest 1-2 minutes between sets.
• Cool-down: Swim 100-200 yards at an easy pace, alternating strokes.

Incorporate speed workouts into your training routine twice a week, alternating between endurance and speed days. Over time, your body will adapt to the faster pace, and your timed swims will improve.

Step 3: Developing Water Survival Skills

Water survival is an essential part of military training, and you’ll need to demonstrate proficiency in treading water, floating, and potentially rescuing others. These skills are critical for your safety and the safety of your team.

Treading Water

Treading water involves staying afloat in a vertical position using minimal energy. It’s a skill you’ll need to perform for several minutes during the military swim test.

• Technique: Use a combination of scissor kicks and eggbeater kicks to keep yourself upright. Your arms should move in a circular motion just below the water’s surface, pushing water downward to keep you afloat.

Floating

Floating is another important survival skill. You may be required to float for extended periods during the swim test, particularly in the Marine Corps.

• Technique: Lie flat on your back with your face out of the water, keeping your body as horizontal as possible. Use gentle arm and leg movements to stay afloat without expending too much energy.

Survival Workouts

Here’s a survival skills workout that will help you build confidence in the water:

• Treading Water: Practice treading water for 3-5 minutes at a time. Start with shorter intervals and gradually increase the duration. Focus on staying calm and using efficient kicks.
• Floating Practice: Float on your back for 5 minutes. Practice different floating techniques, including face-up and face-down survival floating, to find what works best for you.
• Simulated Rescue Drills: If possible, practice simulated rescue drills with a partner. Practice towing a “victim” to safety while maintaining your buoyancy.

Step 4: Cross-Training for Strength and Endurance

While swimming is the primary focus of your training, cross-training on land is also essential. Building full-body strength and cardiovascular endurance will improve your overall performance in the water.

Strength Training

Strength training will help you develop the muscles needed for powerful strokes, strong kicks, and efficient body positioning in the water. Focus on exercises that target the shoulders, back, core, and legs.

• Pull-ups: Strengthen your upper body by doing pull-ups, which mimic the pulling motion used in swimming.
• Planks and Core Workouts: A strong core helps stabilize your body in the water. Perform planks, Russian twists, and leg raises to strengthen your core.
• Leg Workouts: Squats and lunges will help build leg strength for powerful kicks and treading water.

Cardiovascular Training

Running, cycling, and rowing are excellent ways to improve your cardiovascular endurance, which will transfer to your swimming performance.

• Interval Running: Incorporate sprint intervals into your running routine to build cardiovascular strength and speed.
• Long-Distance Running: Running long distances at a steady pace will improve your stamina, helping you swim longer without fatigue.

Step 5: Testing and Tracking Your Progress

Regularly testing your swimming skills will help you measure your progress and identify areas for improvement. Every 2-3 weeks, complete a self-assessment based on the military swim test requirements for your branch.

• Timed Swim Test: Swim the required distance for your branch’s test (e.g., 500 yards for the Navy) and record your time. Compare your results to the official test standards.
• Treading Water and Floating: Test your ability to tread water and float for the required amount of time (e.g., 5 minutes). Pay attention to your technique and energy conservation.
• Strength and Conditioning: Track your progress in strength and conditioning exercises, such as pull-ups and running, to ensure you’re building the necessary strength for swimming.

Conclusion

Training for the military swim test requires dedication, discipline, and a comprehensive approach. By focusing on endurance, speed, water survival skills, and cross-training, you’ll be well-prepared to meet the demands of the test and excel in your military role. Remember to practice regularly, track your progress, and refine your techniques as needed. With the right preparation, you’ll not only pass the swim test but also become a stronger and more confident swimmer for your military career.