This 6-week training program is designed to improve short to moderate distance (25-1500m) swim performance and build water treading and underwater swimming capability.
Only a stopwatch, fins, goggles, face mask (if required by job/desired job), and a pool of known length are required to perform this program.
This is Version 2 of the Plan, Updated May, 2023
There are three objectives in this plan:
1. Improve swim speed and endurance
2. Improve swim efficiency
3. Build and improve underwater swimming capability
4. Build and improve water treading capability
Monday: Week 1, 3, 6: 500m Freestyle Swim Assessment; Weeks 2, 4, 5 – 25m sprints and hypoxic ladder
Tuesday: Week 1, 3, 6 – 1500m Swim Assessment; Weeks 2, 4, 5 – 150m & 250m Swim Intervals, Treading
Wednesday: Weeks 1, 3 – 150m & 250m Swim Intervals; Weeks 2, 4, 5 – Optional Kicking and Pulling Drills
Thursday: 500m swim intervals, 25m underwater swims
Friday: Long, Moderate Paced Freestyle Swim – 1500-200m
Long Swim Assessment
There are two distances of swimming assessments in this plan. You’ll use the freestyle stroke (front crawl) for the 500m swim assessment.
The stroke used for the 1500m Swim Assessment is the Athlete’s Choice – either Freestyle, or Combat Side Stroke with Fins
Athletes attending schools and/or selections (PJ, CCT, BUD/s, Rescue Swimmer, BORSTAR, Combat Diver, etc.) which have a combat side stroke in fins assessment or large component should use the Combat Side Stroke with Fins for the 1500m assessment. Wear a mask as well, if one is worn at school or the selection.
All others, complete the 1500m assessment using the freestyle (front crawl) stroke.
A hypoxic ladder is a swim technique that forces you to take a certain number of strokes between each breath. For example, Session 6 says:
(2) Perform the following hypoxic ladder:
1x50m @ 2 strokes/breath
1x50m @ 3 strokes/breath
1x50m @ 4 strokes/breath
1x50m @ 5 strokes/breath
Rest 1 min. between swims
Using the freestyle (front crawl), complete two strokes before taking a breath, then two more strokes before taking a breatch, etc. for 50m.
Rest 1 minute.
Then swim another 50m, now breathing then taking three strokes, then breathing, then three strokes. Your head should be in the water for the three strokes.
At the end of 50m, rest 1 minute.
Repeat this process with 4 strokes between each breath and 5 strokes between each breath.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Wednesday or Saturday to stay on schedule.
My pool isn’t 25m, it’s 25yds., can I do all the distances in yards?
Why can’t I make all of my interval times?
Swim as fast as possible, and the take the full prescribe rest between efforts.
What if I have more questions?
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.