To Add the Flutter-kicks to the CSS or Not?
Opinion - Yes with fins - No without fins.
For many years, I have been learning how to best coach the Combat Swimmer Stroke (CSS) mainly to non-swimming athletes. Those who need to master this stroke are primarily those preparing for a career in any military special ops programs involving diving or combat swimming. I have always taught doing the CSS without extra flutter-kicks for a reason - it is a waste of energy that may affect your other events of the PST.
However, many candidates have difficulty with their scissor kick and try to make up for a bad kick by adding extra flutter-kicks to the 500-yard swim test of the Navy PST (SEAL, SWCC, EOD/Diver, SARC).
1 - Land athlete new to swimming - I once counted a swimmers extra flutter-kicks during a 500yd PST and counted over 500 kicks during that test. Do you think that affected his sit-ups / running? Yes by over 30% from normal scores due to tired hip flexors. The goal is to use the Conservation of Energy when swimming the CSS. Adding things that make it harder like flutter kicks, dolphin kicks, and even the double arm pull of the breaststroke pullout off the walls, just make you more tired and slower. Many athletes new to swimming are not in the swimming shape to handle the extra effort added in the swim test. If you competed in swimming at some point, any of the "additions" should not be an issue. You can typically handle the extra flutter or dolphin kicking (because you are an efficient kicker) and handle the extra pull / missing breath of adding in the pullout. The issue with non-swimming athletes is they tend to have to learn how to swim, then add technique and efficiency to a degree, and get in swimming shape. However, a non-swimming athlete can become an excellent MILITARY SWIMMER and learn this skill well enough to make it TO and THROUGH Spec Ops selection programs.
2 - Getting Tired After a Few Laps - Many new to swimming will start off great for 100yds and then fall off their pace largely due to conditioning and this occurs especially with added flutter kicks or dolphin kicks. My advice is work on the scissor kick or breast stroke kick and your streamline glide position to get the best efficiency out of the stroke - not add in extra effort that in the end just makes you slower and more tired. Use the 50-50 Workout to fix your conditioning issue and focus on ONE KICK PER STROKE.
3 - Conditioning and Technique are Key to Efficient Swimming with the CSS - If you have time, you can continue to get into better swimming shape (50/50 workout), but this type of preparation is often an issue for many candidates. Consider taking any extra kicks out of your CSS out altogether; you will be able to maintain your yard / second pace longer.
Advantages of Skipping the Flutter-kicks- If you are a non-swimming athlete, you may not have developed your kicks in the same manner as a swimming athlete. The ugly technique on kicking will cost you during the 500yd swim. You will likely lose momentum as you continue with extra kicks especially on the last 200-300yds. You can maintain your goal pace longer and get the competitive time you need to earn your Spec Ops contract IF you can better maintain the pace. The extra flutter-kicks maybe something that is not helping you. Try a test of 100yd with flutter-kicks and then without flutter-kicks. Mark the time and how you feel (winded or not). Let this be your decision maker if you do not take my word for it.
With fins - Adding constant flutter-kicks is key to hitting goal paces on longer swims with fins in open water. Without fins, save your energy and just kick ONCE PER STROKE. See video on breathing timing and kicking of the stroke with fins:
CSS with fins Sequence: Top arm / bottom arm pull-breathe / kick,kick,kick - repeat...
Join Stew Smith's LIVE QA on YouTube, where he dissects and critiques submitted CSS videos and takes your questions LIVE! 930am Mondays / Tuesdays at Stew Smith Fitness YouTube Channel.
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Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)
Increase Strength & Crush the PST / PAST
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These programs will walk you through 4 cycles with 12 weeks of each season in two programs.
The Specific Military / Special Ops Physical Fitness Workouts
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Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
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Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
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Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Tactical Fitness Over 40 Series
Tactical Fitness (40+) Phase 1, Phase 2, Phase 3, Phase 4
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