When you first take a swim test as a non-swimming athlete, you may find yourself in a difficult situation. The process of taking and performing well on a swimming test in the military requires technique first, conditioning second and strategy third. Here is a question from an Air Force recruit seeking the Air Force Special Warfare pipeline, which requires a 500-meter swim after doing pullups, pushups, situps and a 1.5-mile run (the Initial Fitness Test):
Stew, I am new to swimming, but I am working on my 500m swim time for the IFT. Every time I take it on my own, I can get a 9-minute freestyle, but when I take it with the Air Force Spec War recruiter, I get anywhere between 10:30 and 10:50. Any advice? Terry
Terry: It could be something as simple as the pool dimensions. I have seen many people think they were swimming 500 meters but were swimming only 500 yards. The difference is a full lap. In fact, 500 meters equals 546.8 yards. So, when you think you have swum 500 meters, you owe almost another lap in a 25-yard pool, which is usually about 50-60 seconds more of swimming to get 500 meters. So, figure out the pool length first. Whether that is the issue or not, you still need to focus on your technique and conditioning; and to practice the test to build pacing and fueling strategies.
Keep Refining the Technique
As a recruit new to swimming, continue to focus on your technique. If freestyle is preferred, learn what the “freestyle catch” is, as it will help you with your arm pulls. Try not to kick so much, as that will tire you quicker. You can learn many freestyle swimming skills from YouTube videos if you do not have a swimming coach to critique your technique and efficiency. Consider learning the combat side stroke (CSS), as it is typically more efficient than the freestyle, especially for non-swimming athletes.
Conditioning for the Calisthenics, Run and Swim of the IFT
In the IFT, the swim workout is the last event. If you swim the 500 meters in 9 minutes, the issue is that you have just maxed out calisthenics and run 1.5 miles timed. You could either be tired or lack fuel to get through the swim as if you were fresh. My advice is if you can schedule your workouts to mirror the IFT, you might start to perform better and get used to running and calisthenics before swimming. Here is the test you need to parallel your workouts to resemble:
- Pullups, 2 min.; rest, 2 min.
- Situps, 2 minutes; rest, 2 min.
- Pushups, 2 min.; rest, 10 min.
- Timed run, 1.5 miles (3 miles for officers); rest, 30 min.
- Underwater swim, 25 meters; rest, 3 min.
- Underwater swim, 25 meters; rest, 10 min.
- Swim, 500 meters (1,500 meters for officers)
On upper-body days, do your calisthenics (pullups, pushups, situps) and run first, then hit the pool. This is the perfect time to test what foods and drinks you agree with and work well for performance. I have found that a banana, honey and water are sufficient for boosting blood sugar levels prior to the final event of the test, so you put more effort into it.
Strategy for the IFT
By taking the IFT (in full), you will get better at creating strategies that work for you that will improve your conditioning, confidence and overall scores. These will include how you pace yourself, when to push yourself and how you fuel (eat/drink) both before and during the IFT. Finally, it could just be IFT anxiety. It is common to feel nervous before these competitive tests. With more practice in calisthenics, running and swimming, you can soon say to yourself, “This swim is just my cooldown,” as you will be so used to the process of these workouts.
Check out the Military.com Fitness Section for more information on training for preparing for fitness tests in the military and special operations training programs.
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