USCG Rescue Swimmer Training Plan – V2

Description

USCG RESCUE SWIMMER Training plan – V2

PROGRAM OVERVIEW:
The following is a 7-week program designed specifically to help applicants prepare for the USCG Aviation Survival Technician (AST) screening test and USCG Rescue Swimmer Training program.  This plan focuses on the seven events of the AST Screening Test and on building the physical endurance, mental perseverance and stamina needed for Rescue Swimmer Training:

Applicants should begin this program 7 weeks prior to taking the AST Screening Test or beginning Rescue Swimmer Training.  The program includes a 1-week taper which will allow the athlete to recover and prepare for their test or selection.

***************** CAUTION ****************
This plan can be very intense at times and may not be suitable for unfit athletes.  Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.
*******************************************

This is Version 2 of the plan, updated August 2025

PROGRAM DESCRIPTION:
This program follows a general format and gets progressively harder each week.  The plan is designed so that applicants train 5 days per week (Monday-Thursday and Saturday).  If you are unable to follow this format, that is fine.  Simply do the workouts on the available days of the week without skipping workouts.

EVENTS AND MINIMUM STANDARDS:

• Push-ups (shoulder-width): 50 in 2:00

• Sit-ups: 60 in 2:00

• Pull-ups: 5 (no time limit)

• Chin-ups: 5 (no time limit)

• Crawl swim: 500 yards in less than 12:00 (swimsuit only; goggles/mask optional; no snorkel)

• Underwater swim: 25 yards × 4 with less 60 seconds rest between efforts

• Buddy tow: 200 yards

• 1.5 Mile Run: Under 12 Minutes

• ***** Please note These are the minimum standards required to pass, but meeting only the minimum may not be competitive. Candidates are strongly encouraged to exceed these standards to improve their chances of selection *****

TRAINING DESCRIPTION:
This training program is 7 weeks long.  Week 1, Week 4 and Week 7 are used to assess and reassess performance on the AST Screener and a 200yd buddy tow.  Week 7 is also used as an unload week to allow the athlete to recover and prepare for their AST Screening Test or the beginning of Rescue Swimmer Training.

Mondays: AST Assessment or Pool-based Training
Tuesdays: Run and Calisthenic Training
Wednesdays: Pool-based Training
Thursdays: Run and Calisthenic Training (Intervals)
Fridays: Rest – No Training
Saturdays: Pool- and Land-based Stamina Training
Sundays: Rest – No Training

CALISTHENICS
Movement Standards (from AST Screening Manual, USCG 20-MAR-2014):

Push-Ups: 

• Push-Ups must be performed in a non-stop fashion – i.e. no resting.
• With the hands shoulder width apart, and feet together
• The arms, back, buttocks, and legs must be straight from head to heels and must remain so throughout the test.
• Begin push-ups by bending the elbows and lowering the entire body until the top of the upper arms, shoulders, and lower back are aligned and parallel to the deck (Arms form 90 degree angle).
• Return to the starting position by extending the elbows until the arms are straight. The athlete’s feet may not rest against any immovable objects. The test is ended if athlete touches the deck with any part of body except hands and feet, raises one or both feet or hands off the deck, or fails to maintain back, buttocks, and legs straight from head to heels or if student stops.

Push-Ups: 

• Sit-ups must be performed in a non-stop fashion – i.e. no resting.
• Lie flat on back with knees bent; heels close to buttocks (approximately 10 inches) fold arms across the chest with feet held to floor by partner. Curl upward and touch the elbows to the knees then return to the starting position touching the shoulder blades to the deck. The test will end if the legs are lowered, the candidate fails to keep feet on the ground, lifts buttock off the deck, fails to keep arms folded across and touching the chest, or fails to keep hands in contact with the chest or shoulders.

Pull-Ups: 

• The exercise will be performed by grasping the pull up bar and hanging straight down. Hands should be placed on the bar palms facing away from student, at shoulder width, arms fully extended
• Repetitions will be counted only when chin reaches over the bar.
• Athletes will fully extend their arms in between each repetition.
• Athletes shall not swing, or bicycle their feet as they pull their chin over the bar, and they must maintain a vertical position during the exercise. “Kipping” is not permitted.

Chin-Ups: 

• Follow the same standards as Pull-Ups except, hands should be placed on the bar palms facing the athlete, at shoulder width, arms fully extended.

450m (500yd) Swim:

• Swim 450 meters non-stop, utilizing the crawl stroke (also called the freestyle stroke).
• If performed in a pool, athlete may push or kick off the sides during turns. Athlete may not stop during the test (i.e. stand on the bottom of the pool, hold onto the sides, float or tread water).

Underwater Laps:

• Athlete must swim four (4) twenty-five (25) meter underwater laps with 60 second rest maxium between laps.
• Athlete will start at one end of the pool, submerge and swim underwater to the opposite end of the pool.
• Athlete will rest between underwater laps performing this sequence until four (4) laps are completed.

PROGRESSIONS:

During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your most recent assessment in the program.

Example:
Athlete performs 50x Push-ups on the initial Assessment during Session 1.

CALISTHENICS PROGRESSIONS

During this program, every number of Push Up, Sit Up, Pul Up, and Chin Up repetitions you perform is based on the number of repetitions you completed during your most recent Assessment in the program.

Example:

The athlete performs 50x Hand Release Push-ups on Assessment No.1 (Session 1).

The Plan calls for:

(1) 6 Rounds, every 75 sec.
30% of your Max Rep Hand Release Push-Ups from Assessment No. 1

Which means …..

30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 75 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval. When Round 1’s 75 sec. is up, immediately begin Round 2 by sprinting through 15x Push-ups as fast as possible with proper form, again resting for the remainder of the 75 sec. interval after completing all 15 reps. Repeat this through 6 Rounds.

Note: Many athletes have trouble making the final 1-2 rounds of the push up progression within the interval. If you reach failure, complete the remaining prescribed push ups on your knees. Don’t be embarrassed – this is a challenging progression and many fit, male athletes have to finish the final round or 2 on their knees.

SWIMMING:

This program utilizes two types of swim training: (1) Crawl stroke (also called the freestyle) and (2) Finning.  The crawl stroke is primarily used to help prepare of the AST, while finning is used to prepare athletes for Search and Rescue Swimmer training.

Swimming (Crawl / Freestyle):
MTI Freestyle training utilizes our Freestyle Swim Progression to help athletes hone their technique while also building their speed, endurance and in-water stamina.  Athletes should watch the linked video and familiarize themselves with the drills prior to their swim sessions.  The MTI Freestyle Swim Progression is a total of 200m (8 lengths):

25m Head Lead Drill
25m Left Arm Drill (Right-hand out front)
25m Right Arm Drill (Left-hand out front)
25m Left Arm Drill (Right-hand by side)
25m Right Arm Drill (Left-hand by side)
25m Catch-Up Drill
25m Zipper Drill
25m Freestyle Swim
———————————————————-
200m Total = Freestyle Swim Progression

Swim sessions (Mon, Wed and Sat) can be completed with or without gear.  For athletes preparing only for the AST screener we recommend they complete the sessions without gear (suit and goggles/mask only).  For athletes also preparing for Search and Rescue Swimmer Training we recommend completing a good portion of the swim sessions with gear (suit/wetsuit, booties, fins, mask, snorkel and harness, if available).

Finning / Buddy Tow:
Buddy tow training should always be completed in full gear (suit/wetsuit, booties, fins, mask, snorkel and harness, if available).  See the photo below for an example [photo is courtesy of US Department of Defense (photo link)].

If an athlete is training alone they can substitute a ruck, backpack, equipment bag or drag bag for their buddy.  The substituted item should be slightly heavier than neutrally buoyant and bulky enough to create a significant amount of drag in the water.

Additional Pool-Training Tips:

• • Both freestyle and finning require a significant amount of ankle flexibility.  Additional ankle stretching can greatly improve performance and reduce the lower-leg cramps and shin-splints which often accompany this type of training.
  • Towards the end of the program swim training requires athletes to “rest” while treading water.  Athletes are encouraged to do this whenever possible throughout the program.  The idea is to simulate open-water swimming, where athlete will not have the option of resting on the side of the pool.  This scenario will be mimicked often during Rescue Swimmer School.
  • High body positions and streamline profiles are vital to both freestyle swimming and buddy tows.  Athletes should focus on leaning forward and pressing their hips as high as possible in the water.  This body position is vital to the buddy tow (as can be seen in the picture above).

RUNNING:
This program uses assessments and scaled progressions for your runs.  Session 1, 19 and 37 have you completing a 1.5 mile run assessment for time.

During the follow-on running sessions, you complete two types of runs:  (1) Interval runs (1/2 mile or 800m) and (2) a long, steady-paced distance run.

The paces you run are dictated by your assessment completion time.  This way they are “scaled” to the individual athlete.  You’ll find these paces using our Run Calculator here:  Running Calculator.  The calculator is self explanatory.  Enter your assessment distance, and finish time, and it spits out your interval, and longer run paces.

Email rob@mtntactical.com if you have any questions and I’ll lead you through it.

REQUIRED EQUIPMENT:
In order to complete this program, you’ll need the following equipment:

1. 25yd or 25m Swimming Pool
2. Timepiece or stopwatch
3. PT shirt, shorts and shoes for Land-based Training
4. Swim Attire
5. Swim Fin booties (we recommend stiff fins like Aqua Lung Rocket Fins)
6. Swim Mask and Snorkel
7. Foam Roller
8. Course or track of known distances (200m, 400m, 800m and 1.5 miles) with access to Pull-Up/Chin-Up station

UPDATES FROM V1

• The Buddy Tow is now 200 Yards.
• 25 Yard Underwater Swims rest decreases from 90 seconds to 60 seconds
• Updated Calisthenic and swim progressions

COMMON QUESTIONS

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.

How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

More Questions? Email: coach@mtntactical.com

 

DISCLAIMER

Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

Required Equipment

In order to complete this program, you’ll need the following equipment:

1. 25yd or 25m Swimming Pool


2. Timepiece or stopwatch


3. PT shirt, shorts and shoes for Land-based Training


4. Swim Attire


5. Swim Fin booties (we recommend stiff fins like Aqua Lung Rocket Fins)


6. Swim Mask and Snorkel


7. Foam Roller


8. Course or track of known distances (200m, 400m, 800m and 1.5 miles) with access to Pull-Up/Chin-Up station

Sample Training

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