The Navy SEAL Physical
The Navy SEAL Physical
Fitness Guide
Edited by Patricia A. Deuster, Ph.D., M.P.H.
Page 86 Navy Seal Fitness Guide
Varying Your Workout
Swimming workouts should be varied between easy days and hard days. For
competitive speed, it is good to swim at least four days a week; this will help keep stroke efficiency. Swimming days provide good relief for tight muscles generated by running and weight training.
Swimming has some specialized weight training techniques. The primary issue is that swimmers have full range of motion of their arms during exertion. Muscle contraction is fairly constant over the entire arm motion requiring balanced power throughout. Weight training must complement this fact, or muscle tightness develops that actually works
against the swimmer (see Chapter 6).
Pulley pulls are excellent weight training techniques for a swimmer. The classic is
the lat pull-down station present in virtually all weight rooms and multi-station machines.
A better arrangement is for weights and pulley setups to be individualized for each hand.
Pulley pulls are “isotonic” and mimic the constant resistance of water. Weights should be
kept on the low side, permitting high speed weightlifting of between 1-1.5 seconds per
repetition. Hold slightly at the end of each lift to prevent banging weights and getting
thrown out of the weight room.
Swimmers use high reps, never less than 10.
Many dedicated swimmers own an EXER-GENIE, which is a truly simple piece of
equipment that permits a realistic workout in freestyle or backstroke. It is a nylon line
rigged up through a little cylinder that twists the line and provides resistance. This workout is possible even within the confines of a cramped 688 class (40 - 50 reps) can be done daily because the motion is so much like swimming. Thus, it is a portable weight room for
swimmers.
Cross training includes canoeing, rowing,
kayaking, and cross country skiing.
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