SEAL Physical Training Manual

Chapter 7 Swimming Physical Training
SEALs must be strong swimmers.Swimming can comprehensively and effectively improve physical fitness, including aerobic endurance, explosive power, strength quality and sensitivity quality.Swimming puts less pressure on the joints and helps the recovery of the joints and surrounding muscles. It is an alternate training program for high-intensity weight-bearing training such as running.In order to adapt to the specific military combat environment, the seal swimming physical training includes various "adaptation to the environment" special training, for example, swimming training in low temperature waters.This chapter introduces relevant training and swimming equipment for improving swimming skills.

The primary goal of swimming training is to improve endurance while maintaining the qualities of power and strength required for other training programs.This chapter covers training for competitive pool swimming, as well as combat diving training, which focuses primarily on outdoor (lake, sea) swimming with fins.The general policy of seal military physical training is the principle of special training, and outdoor swimming training is a basic item of seal comprehensive physical training.High seas swimming training and surf swimming training for specific military missions can effectively improve SEALs' sense of time and self-confidence.

Seal swimming training should first focus on outdoor flipper swimming training.

In order to ensure safety, it is best to be accompanied by someone during swimming training, and never train alone, especially outdoor swimming training.

Section [-] Outdoor Swimming Equipment

In simple terms, just prepare swimming trunks or swimsuits to conduct swimming training in outdoor waters. In 1944, the Omaha Underwater Demolition Team Beach Swimming Tournament released a list of swimming equipment that didn't even list fins and swimming masks.Today, seal outdoor swimming training has added some important equipment.Swimming goggles are a must for any swimming training, military swimming training and outdoor swimming training require more equipment.When training in the pool, there are many dedicated auxiliary training tools to improve strength and swimming skills.The cost of swimming equipment is not large, and the purchase of a set of high-quality swimming equipment will not exceed $100 at most.

1.diving suit
In order to ensure safety, outdoor swimming must pay attention to maintaining body temperature.Especially men are very susceptible to the effect of lower body temperature. After the body temperature is lowered, they are prone to arrhythmia. The initial symptom is shock.Diving suits can help swimmers maintain body temperature and prevent excessive heat dissipation. It is best to wear soft underwear that can reduce water pressure and keep out the cold in the diving suit.

Farmer John invented the first outdoor swimming wetsuit, which had no sleeves to facilitate arm strokes.Except in extremely cold waters, you can swim outdoors while wearing a wetsuit.Unlike diving, surface swimming does not have to fight against the huge water pressure at the bottom, so it is not necessary to wear a long-sleeved wetsuit.However, for SEALs, when they perform longer diving tasks, they must wear a full-body wetsuit to keep warm.

Scuba underwear is usually made of nylon and has no stretch.It protects the head and arms from wetsuit scratches while diving.It's okay to not wear a diving underwear, it's all about personal preference.

2.Swimming cap, diving gloves, diving shoes
Swimming cap: A high-quality swimming cap can reduce head scratches and can also play a good role in heat preservation.

Diving Gloves: Diving gloves work similar to paddles, with webbed hands that allow for faster side and freestyle swimming.The most popular are neoprene diving gloves.

Diving shoes without soles maximize the transfer of power from the legs to the fins.

3.Introduction to flippers and how to choose flippers

When choosing fins, three factors should be considered comprehensively: 1) the design characteristics of the fins themselves; 2) their own physical fitness and physical conditions; 3) the requirements of combat missions.By increasing the area of ​​the foot, fins increase the propulsion of the leg.When wearing fins, there are two types of kicking: forward kicking and backward kicking.The following takes the SEALs as an example to introduce how to choose flippers and how to comprehensively consider these three factors.

Wear flippers: When performing military missions on seal transport boats, SEAL team members need to wear flippers and sit on the boat for a long time. At this time, the team members need to maintain body temperature and maintain the flexibility of their ankle joints.Due to the limited space, choose short and wide adjustable fins, which can be tucked in insulation material in the middle, and can wear insulating shoes and socks.

When swimming on the surface with fins, use a sidestroke stroke.In a sidestroke, draw your upper leg forward and lower your leg backward.There is a lot of force when kicking forward, so you should pay attention to this when choosing fins.When swimming sideways, more propulsion is required to kick forward.Therefore, when you need to kick forward and kick back together, you need to choose straighter synthetic fins, which will help improve swimming efficiency.

Face down when diving underwater, face down when kicking forward, and face up when kicking back.When pulling the legs down, they must resist gravity, so the propulsion generated is less than that in sidestroke. At this time, consider choosing high-tech fins with medium flexibility, symmetrical footboard and feet, and should also have anti-resistance function to accelerate the transformation of propulsion Increase your swimming speed.

Use short fins for underwater swimming.

1) The design and functional characteristics of flippers
The size and area of ​​the edge of the flipper;

the firmness of the flipper edge;

The structure and shape of the flipper edge - length and width;

The drag-reducing function of the fins, and the angle of the footboard and fins;
The elasticity of the fins.

2) When choosing fins, you should consider your own physical fitness and body shape characteristics

Swimmers with limited ankle range of motion should choose long fins, which can increase the driving force of the lower limbs to kick water;

Swimmers with better ankle flexibility should choose short fins, which can reduce the pressure on the ankle joint and swim faster;

Natural kick frequency also affects fin choice.Swimmers with low kick frequency should choose fins with large size and high hardness; swimmers with high kick frequency should choose soft and short fins.

3) Combat environment factors and flipper selection
Swimming style: face down or sidestroke;

Surface or underwater finswimming;

space constraints;

Keep warm.

Basic principles: Moderate size and fit.

Fins that are too tight can easily cause the feet to lose temperature and cause foot cramps.If it is too loose, sand and sand will easily enter into the flippers. One is a waste of physical energy, and the other is easy to scratch the feet.You can also wear diving shoes in the flippers, the rubber on them can not only increase the friction, but also improve the efficiency of kicking water.

4) Other Considerations
Different flippers have elastic differences, and almost half of the sports flippers have the function of floating and controlling sinking.Take this into consideration when choosing combat fins. In April 1996, in the Rodale respirator diving fin evaluation test, the expensive Gorilla (Scubapro Gorilla), Mares/Plana Avanti (Mares/Plana Avanti), Ocean Coast Spectra (Ocean Coast) Brands such as Edge Spectra, US Divers Blades, IDI Frog Foot, and Power Fin won the title of "Best Fins". Among them, IDI Fins and Poole Fins won the award for many years award.

The authors note: "Despite the generally innovative design and high technology content of modern fins, there are some well-established, well-established fins that are as functional as these newer fins." , You can swim freely among fish or seaweed, and the sand is not easy to enter the flippers; and the new adjustable flippers are mostly equipped with a pull button, which is easy to take off.Old-fashioned fins do not have plastic buckles and are easy to attach after damage. You can buy them at any diving store.In addition, the old-fashioned fins are more heeled when boarding the deck, which is easier to walk on and less prone to slipping off.

When choosing fins, SEALs should not only consider the physical properties of the fins, but also comprehensively consider personal size characteristics and combat needs to choose suitable fins.

5) The following factors should be considered comprehensively when choosing
Flipper size, hardness, weight, elasticity, adjustability, whether it is easy to fall off;
The size is appropriate and comfortable to wear; when trying on, you should wear fin swimming equipment such as diving shoes and diving socks.

4.diving mask

When diving in salt water or waters with a lot of plankton for a long time, you should wear a diving mask to avoid eye irritation and eye damage.

Section [-] Outdoor Swimming Training

Outdoor swimming training has an irreplaceable effect.When performing swimming training outdoors, swimmers are forced to swim straight forward, which can also improve the corresponding breathing capacity.Outdoor group training can effectively improve physical fitness and is a common training method for SEALs.Among them, outdoor fin swimming is the most effective training method.

In military outdoor swimming training, compared with freestyle,

More emphasis on sidestroke drills using alternating kicks with both feet.

When performing military tasks or performing swimming training in rough seas, in order to avoid being beaten by waves and improve swimming speed, swimmers need to comprehensively use the leg technique of cutting water and the arm stroke technique of side swimming.Arm stroke technique is as important in sidestroke as in freestyle.When swimming sideways, the arms are alternately stroked to maintain body balance, and the propulsion is mainly obtained by kicking the legs.If you want to master the correct swimming technique, you need the professional guidance of the coach.

1.water temperature factor

When SEALs conduct outdoor swimming training, water temperature must be considered.Although the body generates heat during swimming, it is lost when swimmers swim to new, cooler water that is not "heated."Therefore, during outdoor swimming training, passive insulation measures should be used to maintain body temperature, especially wearing wetsuits.Passive insulation measures have three determining elements:

Water temperature
swimming distance
physical exertion level

Please note that when seawater enters the diving suit, the body will slowly heat this layer of water to a temperature equivalent to body temperature, and the body is isolated from the external seawater through neoprene to achieve the effect of heat preservation.Therefore, the wetsuit reduces the heat loss of the body.This section mainly introduces the outdoor swimming training guide.

Some people have made the following research on the "low temperature water mark" factors of low temperature environment training:
1) When two people without diving suits dive into a pool with extremely low water temperature (below 4.4°C) at the same time, the body temperature of the swimmer drops faster than that of the person who is still, because the heat energy generated by the body cannot meet the heat energy during swimming. Consumption needs, and keeping still can transfer heat energy to the water around the body, which can relatively reduce heat energy consumption.

2) However, in pools with lower water temperature (around 20°C), excellent swimmers can maintain body temperature and move freely, and the heat generated by swimming can maintain the body's heat consumption needs (although swimmers may have cold hands and feet).In this case, the heat retention capacity of a swimmer is greater than that of a stationary person.At present, we have not studied the exact base point: in order to maintain the body's heat balance, at which temperature should we keep still, and above which temperature should we maintain the body's heat balance by diving.

Passive insulation measures can reduce heat loss and maintain the body's heat balance through heat-conducting insulation materials.Thus, swimmers can prolong their underwater dives by employing these passive insulation measures.Medical experts at the Basic Demolition Underwater Training School (BUDS) have developed passive insulation training guidelines for diving in cold waters.Table 5-2 is the 3200-meter specific distance high-intensity diving training program.

2.other considerations

Wetsuits and flippers often scratch and bruise hands and feet.You can wear thin bottomless special diving shoes, or apply Vaseline or other ointments on the easily scratched areas to prevent scratches.

Swimmers who regularly practice swimming in cold water have adaptive changes in their body functions.They are more resistant to extreme situations.These swimmers usually supplement with high-fat food to increase the fat needed for cold water swimming.This is a normal adaptation of body function, but it is not a good thing for people who are doing running training, and it is not conducive to improving the overall physical fitness.

Surf training is an effective way to improve swimming skills and build confidence in swimming in rough waters.You can use medium-sized fins (such as short fins) to practice surfing. Although it is convenient for practice, it is too small to accurately ride the waves.Do not buy flippers with more flexibility unless recommended by an expert.

Pay attention to maintain the correct surfing posture, with your head down and one arm extended above your head.

This kind of action is conducive to protecting the spine. In the changeable big waves, shoulder dislocation is far better than paralysis caused by spinal damage.Avoid surfing near the coast, because it is difficult to predict the direction of the waves here, and it may rush you straight to the sand and stones on the coast, causing damage; After rising, it will recede into the deep sea.

Outdoor swimming training should also pay attention to another problem: shark attack.Sharks usually only attack solitary free swimmers.When practicing freestyle swimming in the open sea, one arm often comes out of the water and is most vulnerable to shark attacks at this time.Avoid swimming in shark-infested waters, even in groups.Of course, sharks occasionally attack groups of swimmers, such as the "man-eating" incident by sharks in La Jela Bay, San Diego: a triathlon competition was in progress that day, and great white sharks attacked several competitors in a row.In addition, you should also avoid swimming in the open sea at night; after surfing and bleeding, please stop practicing and go ashore immediately.

Under normal circumstances, sharks basically do not attack groups of swimmers.

Section [-] Indoor Swimming Equipment

1.swimming goggles
Swimming goggles are essential supplies for indoor swimming training.Swimming goggles must be the right size and fit tightly around the eyes.High-performance anti-fog swimming goggles are effective, but they are expensive, and frequent use will reduce the anti-fog function.

2.Kickboard

A kickboard is an essential tool for learning to swim.There are a complete range of kickboards on the market, with different models and shapes, but the basic performance is almost the same.

3.splint

The price of the splint is not high, but it is an indispensable tool for swimming training.Splints are used in different ways for different exercises, but they are mainly used as an auxiliary training tool between the legs.

4.paddle board
Used in freestyle practice, it helps to experience the feeling of arm stroke.

5.adjustable fins
Adjustable fins are pricier short fins that are good for swimming training, but aren't a must-have.It helps with somersaults.Other short fins and surf fins have a similar function.

6.nose clip

When swimming, water waves often rush water into the nostrils, causing choking and coughing, especially for beginner swimmers, so in order to prevent water from entering the nostrils, it is best to prepare a nose clip.The nose clip can force a person to inhale through the mouth instead of the nose, which can avoid choking.In this chapter, the nose clip is used in the backstroke training described later, so that the players can complete related exercises more comfortably.

Section [-] Indoor Pool Training: Developing Strength and Endurance
Training in the swimming pool is conducive to improving the quality of training, it is easier to control the training rhythm, and the safety is also higher.Interval pool training is easier to assess training effects because the timer doesn't lie.According to their own needs, they can formulate training plans with different intensities and contents in a targeted manner, which is unmatched by outdoor swimming training.Indoor swimming training and improving swimming skills are optional training items when SEALs undergo military physical training.Indoor swimming training can improve swimmers' control over water and greatly improve water combat skills.

Unlike running, swimming is not an intuitive sport.

1.warm up

In the warm-up exercise, swim at least 400 meters, and also perform kicking exercises and paddling exercises.A good warm-up can keep the shoulders and upper back from getting injured.

The target heart rate for warm-up exercises should be around 60% of your maximum heart rate.

As you warm up, focus on efficient freestyle swimming.Warm-up activities should include a variety of swimming styles and techniques.

2.Basic principles of interval swimming training
The primary goal of indoor swimming training is to improve endurance, and SEALs use interval training primarily.Interval group training is divided into two types: endurance training and strength training, and the training time of each group usually ranges from 45 seconds to 4 minutes.The basic training principles are as follows:
Carry out 5-10 minutes of low-to-medium-intensity warm-up exercises to activate muscle tissue and cardiopulmonary metabolic organs.

When performing anaerobic training, you usually train until you are exhausted and can no longer continue training.In group training, there is generally no upper limit to the number of repetitions, but each training distance is usually between 50 and 100 meters, and the duration of each session is about 45 seconds.

Most importantly, the preset exercise intensity should be based on the maximum exercise intensity.If the trainer cannot maintain this intensity, the training should be discontinued immediately.

训练休息比率：在间歇训练中占有很重要的地位。比率是1∶1时，进行45秒钟的训练，伴随45秒的恢复性锻炼；比率是1∶2时，进行45秒钟的训练，伴随90秒的恢复性锻炼。

To stimulate endurance adaptation, rest periods between sets should be less than 30 seconds.If you want to get the best training effect, it is best to control it within 15 seconds.

In order to stimulate anaerobic adaptation, the interval rest time between two sets of training should be more than 1 minute, and should be controlled within 2 times the swimming time of each repetition.The training effect at this time is independent of the swimming distance and duration of each repetition.

Regardless of swim distance, the longer the rest period, the more the anaerobic metabolic system is utilized.The longer the rest period, the longer the time to activate the aerobic metabolic system.The shorter the rest period, the better the utilization of the aerobic system, especially during the initial recovery phase after training.

Interval training is the basic method of swimming training.

Table 5-3 introduces the corresponding interval training methods for training different metabolic systems.The first group is high-intensity, short-distance swimming training with a longer rest period in the middle. This training is conducive to improving the metabolic function of anaerobic metabolic function (CP) and transitional metabolic (lactate-CP) system.The second group is low-to-medium-intensity long-distance swimming training with a short rest period in the middle. This training method is conducive to improving aerobic metabolism.

A swim timer can be used effectively to measure interval time, or a dive watch can be used instead.

3.Interval Set Training: Endurance Training
1) Freestyle training: 10 x 50m training with 5 seconds rest interval

Rest 2 seconds between each 5 sets of training;
Start with an efficient sidestroke, then move on to fast, long distance swimming.Be careful not to kick too much or use too much force;
Grasp the exercise intensity and prepare for the 1000-meter swimming training.

2）自由泳训练：50-50-100米训练，间歇休息时间为5秒

进行2组50米自由泳训练，中间休息5秒，然后再重复3组100米训练，组间休息时间为5秒；
The intensity of a 100-meter swim is comparable to that of a 50-meter swim;

Relax a little bit and accumulate strength for the next 100-meter swimming training;
According to your own situation, you can add 50 seconds of rest time to each 50-100-15-meter training, which is more helpful to improve the training effect;
This plyometric training can effectively improve endurance quality and sense of rhythm.

3) Freestyle training: 10 x 100m training with 10 seconds rest interval

Rest 2 seconds between each 100 sets of 10m training;
Swim continuously and efficiently.After this set of training, the time for 1000-meter swimming can be shortened.

4）仰泳训练：50-50-100米训练，休息时间为5秒

The training steps are the same as the freestyle 50-50-100m training;
During the training process, pay attention to grasp the training intensity.

4.Interval Group Training: Strength and Power Training
1) Freestyle training: 10 x 50m training with 30 seconds rest interval

Swim at a faster pace, go faster and finish faster.Try to complete 5 meters in 50 seconds, which is equivalent to the speed of 200-meter swimming competition;

At the beginning of training, it is enough to complete 5 50-meter training, and the interval rest time is 30 seconds;
This is the most effective training method for training explosive power.During the training process, it is helpful to find the true maximum heart rate. If you feel very tired after the first group of training, you can properly lengthen the rest time to ensure the training speed of the next group;

If you feel that it is effortless to complete this set of training, you can add flippers to practice.

2) Freestyle training: 10 x 100m training with 45 seconds rest interval

Swim at the same speed as the 50-meter interval training.This group of training is suitable for swimmers with high swimming skills, helping them improve their swimming posture and exercise their explosive power; however, the training should not be too frequent, and the maximum frequency is training every other week;

The interval rest time can be adjusted according to the swimming distance.

3）仰泳训练：50-50-100米训练，间歇休息时间为30秒

After high-speed backstroke training, you should rest for 30 seconds.Backstroke consumes a lot of physical energy. Like cycling, it is easy to cause damage to the back, but it is not easy to detect.

5.Comprehensive swimming training

When carrying out indoor swimming training, it is necessary to use various training methods comprehensively.When starting training, pay attention to step by step and grasp the intensity. When the physical fitness improves, the training intensity and difficulty should be appropriately increased.Aerobic and anaerobic training should be alternated.Through comprehensive training, diving combat capabilities can be comprehensively improved.

6.underwater swimming training

Underwater swimming training requires high breath-holding skills.Although underwater swimming training is not endorsed in diving training guidelines, underwater swimming training is a must to be a good SEAL.Exclusively doing this exercise helps improve physical performance and combat prowess.When conducting underwater training, the following two guidelines must be followed:
Do not breathe forcefully before entering the bottom;

You must be accompanied by someone when practicing, do not practice alone.

7.Change training intensity

Pay attention to the intensity during training, avoid continuous high-intensity training, and perform low-intensity and high-intensity training crosswise.Competitive swimming training, high-intensity training at least 4 days a week, which is conducive to maintaining swimming speed.Swimming is an effective way to loosen tight muscles after running or strength training.

Swimming training involves many strength training techniques.First of all, the arm muscles and shoulder joints have been fully trained during swimming. In order to maintain the balance of the trunk, the muscles must continue to contract. Therefore, arm strength training must be carried out to prevent muscle tension and other injuries after swimming training (see Chapter 6).

Pulley pull exercises can greatly improve a swimmer's arm strength.There are two types of pulley pulleys commonly used in gyms: stable lower bar pulley pulleys and double pulley pulleys.It is best to set the pulley downswing resistance for each arm individually, as pulley tensioners provide isotonic muscle strength, simulating the resistance of water in swimming.The center of gravity is placed on the lower arm side, and the time of each downswing exercise is controlled between 1-1.5 seconds.Use a little control when lifting so you don't accidentally injure yourself or others by pulling too fast.

Trainers should use high-repetition exercises, with at least 10 repetitions per set.

Many swimming enthusiasts have swimming simulators that can simulate freestyle and backstroke exercises.The swimming trainer is actually a nylon rope fixed on the pulley, which can provide resistance (simulating stroke resistance) for the left and right hands.When training in a confined space, you can also use this equipment to perform 40-50 sets of exercises every day.It is like a small strength training room for swimmers, which can effectively improve the strength of swimmers.

Cross-training programs include rowing, rowing, inflatable boats, cross-country skiing, and more.

All of the above training items can be used as auxiliary training for swimming training, which can effectively exercise the arm muscles.In addition, these projects can also effectively exercise the relevant hip joint muscles and shoulder muscles, which is conducive to improving the training effect of swimming.

Section [-] How to Improve Swimming Skills

Basic swimming technique can effectively reduce respiratory rate (except for backstroke).If you can't breathe in enough oxygen in time, or don't expel carbon dioxide in time (you can't breathe through your nose at the bottom), it will cause disordered breathing rhythm, which will lead to fatigue and affect your swimming level.The breathing technique for running is very different from swimming, which is why interval training is commonly used in swimming training.Breath-holding exercises can be used during running training, but if a swimmer uses this method, he will definitely not become a good swimmer.SEALs have to go through long-term swimming training, because mastering a wealth of basic swimming skills can help improve training effects and combat capabilities.

This section mainly introduces three basic swimming events: freestyle, breaststroke, and sidestroke, which are also commonly used strokes by SEALs.Most trainers use the medley training method to avoid other injuries such as muscle strain.To become a good swimmer, you must go through a long and hard training.If you want to increase the speed, you must master the relevant technology.Irregular swimming strokes can also easily lead to training injuries.It is best to train with a partner during the training process, which will help to find problems in time and improve skills.You can also ask a professional coach to guide the exercise.No matter how good a swimmer is, they need to ask a coach to guide them to practice regularly to improve their swimming skills.

1.Fundamentals of Swimming

When swimming, your body encounters strong resistance from the water, so getting a strong propulsion is extremely important.The key to speed is minimizing drag and maximizing propulsion.The basic technique to solve this problem is to turn the body from side to side and alternately stroke the water with the arms to remove the resistance of the water and relax the arm muscles at the same time.Compared with fresh water, the swimming speed in salt water is faster in the former, because the buoyancy of salt water is greater, which can offset part of the resistance.There are also many ways to reduce drag and improve body propulsion, thereby increasing swimming speed.

2.Common strokes

1) Freestyle
For beginners, splints help trainers focus on arm strokes and raise the position of the hips on the water surface, thereby reducing the pull of the water.In freestyle, about 90% of the propulsion comes from the arm stroke.

Correct arm stroke position consists of a series of strokes.In short, when swimming, the arms are the propellers of the body.Figure 5-3, Figure 5-4, and Figure 5-5 show the technical action diagrams of freestyle swimming from different angles such as side, front, and bottom.The pose was created by Mark Spitz and analyzed by swimming physiologist James Counselman.Note the circular motion of the arms.

As shown in Figure 5-3, this is the catching posture of a swimming champion. It can be seen that his arm first slides down, and then quickly strokes the water behind his body.

Figure 5-4 shows the process of "S-shape" stroke viewed from underwater.The swimmer strokes outwards initially, then inwards as the arm catches the water behind and above the body, and ends the stroke with this side of the arm with this eversion.

This is a perfect S-shaped stroke.Please note that this action is S-shaped no matter on the water surface or underwater.This is indeed a difficult movement, so it can be seen that it is necessary to ask a professional coach for guidance.

There are many ways to train S-shaped strokes, and the single-arm freestyle stroke practice mainly trains arm movements.One-hand paddling exercises can cultivate the coordination and cooperation ability of turning over and two arms.Using auxiliary wakeboard exercises can help improve the sense of water and paddling.

Use a paddle to help control your body position.

2) Breaststroke

The main technical essential of breaststroke is to kick the water, and the main driving force comes from the leg movements.Get the boost by retracting the legs and turning the palms, and form the largest water surface with the soles of the feet and the inner side of the calf, and hit the bottom of the pool directly to generate the maximum power.In order to master the essentials of this movement, a professional coach is required.

Hand paddling also produces boost.An effective way to practice arm strokes is to train arm strokes alone without the help of leg kicks, that is, "breaststroke stroke".This training method can improve the sense of water, and it is also suitable for the training of the other three swimming styles.

3) Sidestroke

It is very important to master the essentials of sidestroke.SEALs often perform tasks in more dangerous open seas, and need the complete coordination of arms and legs to accumulate energy and increase propulsion to complete long-distance swimming tasks.Sidestrokes on either side of the body must be mastered to deal with sudden waves and other hazards.

Unlike freestyle swimming, the hands can be out of the water during side swimming, and they can sneak in underwater. Therefore, SEALs can maintain close contact with their comrades underwater.The basics of freestyle stroke movements introduced earlier also apply to sidestroke.When swimming sideways, the two arms alternately stroke the water. The upper arm is like a forward propeller. The upper arm cuts the still water in front of the body, while the lower arm stretches to cut the water in front of the lower body.

Wearing fins can help increase the kicking power, but it is not suitable for side swimming on the surface.Sidestroke has the unique advantages of being efficient, fast, and labor-saving, and can preserve energy during long-distance swimming.When using fins, the main propulsion force comes from the legs, with less propulsion from the arm stroke.

3.training method

1) Flipper kicking practice

Flipper kicking exercises are an excellent form of training.When practicing, be careful not to rely too much on the kickboard, otherwise it will cause back damage.Although side swimming has many advantages, it needs to arrange the swimming lanes and insert the flags to avoid swimming off and hurting the head.Alternate kicking diagonally downward is the main kick.

Flipper kicking practice is a basic training method to improve leg strength, and it is also a special training for seals.At the same time, it can also assist in some swimming pool pectoral and arm-related muscle exercises.When swimming with fins, the warm-up activates the leg muscles and prepares them for long-distance swimming training.Perform 10-12 sets of high-intensity swimming training, with intervals of no more than 10-15 seconds, and a total training time of less than 10 minutes; when swimming outdoors with flippers on, it is best to reduce the intensity and proceed at a slower pace long-distance swimming training.

Short-distance fin kicking training: 25-meter training, this training is easy to find problems with arm strokes.During the training process, a huge amount of oxygen will be consumed, thereby improving anaerobic metabolism.It's also an excellent training method for improving leg strength.The faster the speed, the better the effect.

Fartlek Training Fin Kick: Do not use a kickboard when using this method.Kick the water at a lower intensity, then increase the intensity of the right foot, and then extend the hands out of the water - high intensity action - lower your head into the water, while kicking at a low intensity, then kick with the left foot at a high intensity, with your hands out of the water.Repeat the training many times.This training method is especially suitable for long swimming pool (45 meters) training.

Flipper repetition practice method: assist the floating board, perform 50-meter alternate water kicking exercises, rest for 10 minutes, then perform 50-meter water kicking exercises, repeat 10 groups.

2) Other freestyle training methods
One-arm freestyle training: with or without splints.Be careful not to use flip turns, this training method focuses on training specific arm stroke techniques.

One-hand stroke exercise: Extend one arm out of the water and keep it still, stroke the other arm, then reach forward to touch the upper arm; repeat this action with the other arm.This practice helps to improve swimming speed.

Fist Freestyle: Swim with your fists closed.Helps train the stroke technique of the forearm.Do not use a splint while training.

Fingertip stroke training: When returning the arm, use the fingertips to slide across the water.In arm recovery training, you can improve the stroke technique of the arm and hand.

Section [-] Frequently Asked Questions

Pool training is often prone to allergies.The cause was the inhalation of excessive sodium chlorate disinfectant, and the symptoms included decreased lung function.The key to prevention is to take effective preventive measures, and the following methods can avoid allergies:
wear swimming goggles;
wear a nose clip;

Avoid inhaling pool water.

(End of this chapter)