Swim and water confidence training play a critical role in preparing for a water-based Special Operations Forces (SOF) selection pipeline and/or training course (Marine Recon/Raider, BUD/S, PJ/CCT training, Combat Dive School, etc.).
However, this type of training can also prove beneficial for anyone, regardless of profession, to help increase comfort and efficiency in the water. Depending upon your goals, swim and water confidence training may be a solid way to break out of your current routine, increase cardiovascular health, and most importantly, increase your confidence in a life-and-death scenario in the water.
Let's also be clear, water confidence IS a LIFE SAVING skill. Plain and simple! If you do not know how to swim, learn how to swim. If you already know how to swim, work at becoming more competent in the water. I believe this to be a wise approach if you live near water, like going to the lake or beach for recreation, and want to avoid becoming a liability whenever or wherever you find yourself in the water around others.
The above is the same thought process I have in terms of self-defense. Not many of us need to be a mixed martial arts expert (unless this is a job requirement). However, I firmly believe in possessing comfort in a close-quarters physical altercation setting or scenario. This comfort leads to confidence.
You can possess all of the physical attributes but if you cannot apply your physical and mental fitness in a real-world capacity to improve your survival in a high-stakes scenario, you are missing the point in terms of preparation. Vanity is trash, practicality is of the highest importance in my opinion. This brings me full circle back to water confidence.
The Importance Of Water Confidence
The water confidence drills prescribed in this post are designed to improve your comfort in the water. These are very basic but effective drills that require minimal equipment and develop a solid foundation of water confidence to build upon.
Working on performing the prescribed drills according to their performance standards will enable you to display a solid level of capability in the water. However, the biggest part of being comfortable in the water is your ability to stay calm, aware, and in control of your emotions during these stressful experiences.
In military special operations, the stress may be a result of being underwater for prolonged periods without air (underwater knot tying, underwater swims, harassment dives, etc.) or while treading water with added harassment from the instructor cadre, wrestling a “simulated drowning victim” to safety, or treading water in your combat uniform wearing equipment or under load, swimming through big surf at night wearing combat equipment, diving under a ship at night, etc.
In a recreational sense, stress and panic may ensue when someone is drowning or injured in the water and needs assistance, caught up in a rip tide or undertow, boating or rafting accidents, etc.
The stronger you are in the water, the more capable you will be in dealing with stress and avoiding panic. This is crucial when working in the most unforgiving environment.
Training Water Confidence
*** Perform ONLY when a qualified lifeguard is present! ***
1. UNDER & OVERS:
Swim the width or length of the pool (25M) underwater in one breath. Once you get to the other side of the pool, turn around and crawl stroke/freestyle back to the starting point on the surface taking as many breaths as necessary. When you return to the starting point, either rest as needed or rest for the prescribed amount of time before beginning the next set. These should start mild and eventually build over 3-6 months.
Example: 6-8 SETS, each set @ 3:00 Interval:
A1. Swim 25 Meters underwater
A2. Swim crawl stroke/freestyle 25 Meters on the surface back to the start breathing normally/ Rest the time remaining each set
*** Perform training ONLY when a qualified lifeguard is present! ***
2. HYPOXIC SURFACE SWIM:
Swim the width or length of the pool (25M) utilizing Crawl Stroke/freestyle in as few breaths as possible. The goal is to swim the entire length in one breath. Once you get to the other side of the pool, turn around and Crawl Stroke/freestyle back to the starting point on the surface taking as many breaths as necessary. When you get back to the starting point, rest as needed or rest for the prescribed amount of time before beginning the next set. This option works well for those who aren’t able to perform any underwater training due to the facility rules and restrictions etc. or those who are just starting and have no experience with underwater training.
3. TREADING WATER:
Treading water for 15 minutes each session once or twice per week with both hands OUT above the surface and with both hands IN beneath the surface of the water for a variety of prescribed periods is a solid protocol.
Ensure that each week becomes a tad more difficult than the previous week. These drills will help to develop strength and comfort in the water. The techniques that should be used for these treads will vary from person to person but the most effective techniques are the “eggbeater” and the “scissor kick”.
Google these techniques for an in-depth breakdown of how to perform them. Quality information is abundant and readily available for free on these techniques. I would suggest learning them from any current or former members of the career field you are preparing for.
Example: Perform ROUNDS of Unloaded Water Treads for 15:00:
A1. Tread water with both hands above the surface-30 seconds
A2. Dive down and touch the bottom of the pool
A3. Tread water with both hands beneath the surface-60 seconds
A4. Dive down and touch the bottom of the pool
No rest between exercises or rounds and perform as a continuous effort for 15 minutes
2. BRICK TREAD:
It would help if you also worked in loaded treads holding a 10-pound diving brick. This drill is designed to strengthen your tread technique and your strength and stamina while treading water. You should perform loaded treads in the following ways for best results:
Brick Tread with brick OUT above surface in both hands
Brick Tread with brick OUT above surface in LEFT hand only
Brick Tread with brick OUT above surface in RIGHT hand only
Tread with brick beneath the surface and LEFT hand above the surface
Tread with brick beneath the surface and RIGHT hand above the surface
Example: 5 ROUNDS:
A1. Retrieve a 10lb brick from the bottom of the pool
A2. Tread water holding the 10lb dive brick with RIGHT hand above the surface-30 seconds
A3. Tread water holding the 10lb dive brick with LEFT hand above the surface-30 seconds
A4. Tread water holding the 10lb dive brick with BOTH hands above the surface-15 seconds
Drop the brick and tread water for 1:00 as recovery between rounds
2. BRICK SWIM:
Swim the width or length of the pool (25M) keeping the brick above the surface of the water with one hand. Utilize the sidestroke keeping your hips up towards the surface and the elbow of your arm holding the brick in tight as close to your side as possible. This is the most efficient way to swim with the brick above water and will allow for longer swim distances before fatigue sets in.
Example: 10lb Brick Swim-2-4 SETS x 25-Meter swim keeping the brick above water with one hand/ Rest 1:00 between sets
It will serve you well to gradually build up to where you can perform the prescribed drills with long pants and a long shirt. For those who will attend a water-based selection, you will perform a lot of these water confidence evolutions in your service combat uniform.
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