Tired of Swimming Long Distances with Fins? Try These Challenging Swim Workouts...
Getting your lungs and legs in shape to handle a fast 2 mile ocean swim (and longer) takes time and it is absolutely required IF you want to get THROUGH the training. To get TO the training all you have to do is pass a 500yd swim without fins. To get THROUGH the training a 2 mile ocean swim with big SCUBA fins (Rocket Fins or Jet Fins) will crush your ankles, leg muscles, and hips if you are not preparing yourself for these WEEKLY events. The information below are more entertaining ways to mix in 2000-4000yds of swimming with fins into your training - THOUGH you will need to be able to just grind out 60-75 minutes of non-stop swimming with fins eventually.
Related Training Challenge - Similarly, to get TO the training you only have to pass a 1.5 mile timed run, but at BUDS you will have weekly 4 mile timed runs in boots, pants, and on the beach. See program to help you with that specific event OR any of the SEAL programs will have both runs and swims arranged logically to help you get TO and THROUGH the training.
Warmup the Mind and Body (first 500m)
Warmup with 500m without fins - This is important. Every time you hit the pool to start a workout, you should be warming up with the test you have to take to get TO the training (typically a 500m or 500yd test). This is important for your physical and mental conditioning because if you are get in the type of shape that 500m is "just a warmup" any future fitness test with a swim included will have that warmup component for you. This is a big anxiety relief as you improve your swimming abilities. Once you have that nailed - consider treading with no hands for 10 minutes as a warmup or definitely a cool down event before you leave the pool.
Swim with Fin 500m Sets
The following sets are in 500m blocks are ways to break up the monotony, work on conditioning for the lungs and legs, and the goal is to be able to do these as part of a 2000m swim workout:
CSS / Free with Turtlebacking or LATA
500m CSS or Free with fins mixed with turtlebacking:
Repeat 10 times
Swim 25m fast doing CSS or freestyle
Swim 25m turtlebacking (on back just flutterkicking) or LATA
*(no rest)
Over / Unders with fins
500m underwater or zero breath freestyle followed by easy 25 recovery
Repeat 10 times
Swim 25m underwater (dolphin / flutterkicks) or zero breath freestyle.
Swim 25m easy - any stroke to catch breath (CSS, LATA, turtlebacking)
(rest as needed before next 25m under - minimal if possible)
*DO NOT DO ALONE
75m Fast / 25m easy x 5 with fins
Repeat 5 times
Swim 75m fast free or CSS
Swim 25m turtleback or LATA
"COOLDOWN" Progression
After the above workout you will have accumulated 2000m of fin swimming - that is a good start. Now build up your "cooldown" from 500m, 1000m, to 2000m over time. The ultimate goal is to accumulate 4000m (yds) with fins. The goal pace for these sets and total distances is still a yard or meter per second.
So 4000yds in 4000 seconds = 66-67 minutes. The good news is you have 80 minutes before you fail in first phase, but you have to get it to 70 minutes by third phase. So get swimming - fast and straight.
Two mile ocean swims are measured in nautical miles which equal 2000 yds - so get used to 4000yds of swimming - your ankles will thank you for it if you can get the pain out of the way long before BUDS.
*LATA - Lead Arm Trail Arm is swimming with kicking only on your side with fins. This is a Air Force Special Warfare swim stroke.
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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 just about anything. We have a systems 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.
My most recent programs that walk you through these four cycles with 12 weeks of each season in two programs.
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Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
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 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
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