Master the Combat Side Stroke: Navy SEAL Technique

Navy SEALs can cover 25 meters using just 3-5 strokes with their specialized swimming technique. That’s remarkable efficiency most swimmers never achieve.

The Combat Side Stroke (CSS) combines elements from sidestroke, breaststroke, and freestyle into one powerful method. SEAL candidates must swim 500 meters in under 12 minutes during their grueling selection process – and this stroke makes that possible.

Here’s what sets CSS apart from traditional swimming styles. The technique keeps your profile low in the water, making you nearly invisible during tactical operations. The wider scissor kicks generate more power than standard sidestroke movements while conserving energy for long-distance swims.

Military personnel aren’t the only ones who benefit from this approach. The balance of stealth, efficiency, and stamina makes CSS valuable for civilian swimmers seeking better water skills.

Are you ready to master a swimming technique that emphasizes efficiency over speed? The combat swimmer stroke offers practical advantages whether you’re a military enthusiast, competitive swimmer, or someone who wants to move through water more effectively.

Why Learn the Combat Side Stroke?

Most swimmers struggle with energy depletion during long-distance swims. The combat side stroke solves this problem while offering tactical advantages no other swimming technique can match.

Energy conservation in long swims

SEAL candidates face a demanding 500-yard swim in under 12 minutes 30 seconds during their physical screening test. The combat side stroke makes this possible through remarkable efficiency – your arms and legs work differently yet complement each other perfectly.

One swimmer’s experience tells the story best. After swimming approximately 5 miles out into Lake Superior and back, they still had energy reserves. How is this possible? The stroke includes a gliding phase where you drift in streamline position for several seconds between cycles, preserving energy during extended swims.

The secret lies in asymmetrical movement. Rather than forcing both arms and legs to work identically, CSS lets each limb contribute its strengths to forward motion.

Low visibility for tactical advantage

Have you ever watched someone swim freestyle at night? The splashing arms create visible movement that compromises stealth. The combat side stroke eliminates this problem entirely.

CSS creates minimal surface disturbance – no splashing, no noise, and a significantly reduced profile in the water. At night, this stroke appears similar to an animal swimming, if visible at all. This stealth factor proves essential during tactical operations where detection could compromise an entire mission.

Traditional competitive strokes like freestyle or breaststroke break the surface with arm movements. The combat swimmer stroke keeps you streamlined and invisible.

Versatility in open water and emergencies

Military applications represent just the beginning. The side stroke technique works effectively in both calm and rough water conditions, making it invaluable for open water swimming where environments change unexpectedly.

The combat side stroke enables you to:

• Carry gear that requires balance and efficiency
• Maintain directional control while swimming
• Function well in emergency situations

Lifeguards and emergency responders rely on this technique because it combines efficiency with functionality. This awkward-looking stroke saves lives daily, especially in open water situations where endurance matters more than speed.

Don’t underestimate CSS because it looks unconventional. The technique delivers results when traditional swimming methods fall short.

Step-by-Step Guide to the Stroke

Mastering the combat side stroke means breaking down each movement into manageable pieces. Practice these components separately before combining them into one fluid motion.

Start with a strong push-off and streamline

Position yourself in a squat stance against the pool wall. Push off like you’re trying to jump and touch a basketball rim – but horizontally. Stack your hands one on top of the other, press your biceps against your ears, and lock your arms into a torpedo position.

Hold this glide for 4-5 seconds to maximize momentum. A proper push-off carries you 5-10 yards without any additional effort.

Top arm pull and body rotation

Execute the top arm pull once your glide slows down. Think freestyle stroke – your top arm pulls from extended overhead position all the way to your hip in one smooth motion. Rotate your body toward that side as you pull.

This rotation serves two purposes: it adds power to your stroke and positions you to breathe. Keep your elbow slightly bent throughout the pull for maximum efficiency.

Bottom arm sweep and breath timing

Your bottom arm begins its sweep as your top arm completes its pull. This movement resembles a half breaststroke pull.

Timing matters here. Breathe as your top arm finishes and your bottom arm starts moving. Exhale underwater during the glide, then inhale as you rotate. Turn your head sideways rather than lifting it – maintain that horizontal body position.

Kick and glide for propulsion

The scissor kick provides your main propulsion, though some swimmers use flutter or dolphin kicks. Your top leg always moves forward regardless of which side you’re swimming on.

Execute your kick immediately after both arms have pulled and are recovering. This creates substantial glide for each stroke cycle. Hold your glide for 2-3 seconds before starting the next stroke – this is where energy conservation happens.

Training Techniques to Build Skill

Developing proficiency in CSS means breaking down complex movements into manageable pieces. Each drill targets specific skills that eventually flow together into one smooth, efficient stroke.

Drill 1: Kickboard side float

Grab a kickboard and place one arm on top. Rotate your entire body to a 90° angle – you’ll kick on your side, not your back or stomach. Keep your head in the water with only your nose and mouth above the surface.

Execute side kicks while keeping your knees and ankles relaxed. Think of your legs moving like scissors cutting through water. This drill teaches you the buoyancy and balance essential for proper body positioning. Don’t worry if you feel unstable at first – most swimmers struggle with side positioning initially.

Drill 2: Arm isolation practice

The Single Arm Drill eliminates confusion by focusing on one movement at a time. Practice using one arm while the other remains stationary.

For your pull arm (top arm), complete a full stroke from extension to hip – similar to freestyle but with more control. Your bottom arm practices the smaller, breaststroke-like pull. Think of your bottom arm as a rudder guiding your direction rather than providing power.

This isolation approach prevents overwhelm and builds proper muscle memory before combining movements.

Drill 3: Full stroke with timing focus

Picture CSS as a perfectly timed relay race. Your lead arm finishes its pull first, then your trailing arm swings forward. Use the mental cue “pull–reach” to coordinate this sequence.

Practice timing by separating your legs while pulling with your lower arm and extending your upper arm forward. Then push the water back with your upper arm while squeezing your legs together. The key? Allow yourself to glide smoothly after each cycle rather than rushing into the next stroke.

Drill 4: Combat swimmer stroke with fins

Nearly 99% of Navy Special Operations swimming involves fins. This drill mimics real-world conditions while building endurance.

Swim 100 meters CSS at a steady pace, followed by 50 meters freestyle fast, then 50 meters turtleback to recover without stopping. Repeat this sequence 10-15 times for 2,000-3,000 total meters.

Start gradually – your ankles may feel uncomfortable initially due to limited mobility with fins. Regular practice with fins prepares you for open water demands and builds the endurance necessary for longer distances.

Common Mistakes and How to Fix Them

Even experienced swimmers struggle with the combat side stroke. Don’t worry – you’re not alone. These common errors can sabotage your efficiency and leave you exhausted in the water.

Lifting head too high

Your head position controls everything else in your stroke. Lift it too high while breathing and watch your legs sink like anchors. This mistake forces you to swim uphill – a guaranteed way to waste energy.

Think of your head resting on an invisible pillow while you breathe. Turn sideways rather than lifting upward. Only rotate enough to clear your mouth from water – half your head should stay submerged during each breath. Practice breathing like freestyle, not breaststroke.

Overusing arms instead of core

Many swimmers attack the water with their arms, especially that bottom arm pull. This leads to early fatigue and sloppy form.

Your bottom arm needs a short, easy scull motion – not a power pull to your hips. This keeps you from popping up to breathe and maintains that crucial streamline position. Let your core provide stability while your arms guide movement through the water.

Breaking streamline too early

Proper streamlining creates the torpedo-like efficiency that makes CSS so effective. Most swimmers rush through the glide phase or let their arms drift apart.

Lock your arms overhead for 2-3 seconds – one hand stacked on the other, biceps pressed against your ears. Count “1 Mississippi, 2 Mississippi, PULL” to develop timing. This extended glide saves energy for longer distances.

Inconsistent kick timing

Poor kick timing kills your propulsion while wasting effort. The biggest mistake? Kicking before your hands reach the front.

Wait until your hands extend forward before executing that scissor kick. Kicking early is like hitting the brakes and gas pedal simultaneously. Remember – your top leg always moves forward regardless of which side you’re swimming on. This coordination keeps you rotating smoothly through each stroke cycle.

Conclusion

The combat side stroke delivers results that justify your practice time. This Navy SEAL technique offers efficiency that most swimming methods can’t match.

Proper body positioning forms the foundation of everything you’ve learned here. Your streamlined glide, timed arm movements, and coordinated kicks work together to move you through water with minimal effort. The low profile creates advantages whether you’re swimming for stealth or tackling challenging open water conditions.

Don’t worry if you struggle initially with streamline position or breathing technique. Many swimmers find these aspects challenging at first. Consistent practice transforms these movements into second nature, allowing you to swim longer distances without hitting that wall of fatigue.

Start with the basic drills, then progress gradually to more complex exercises. Focus on form over speed during your early training sessions. Small adjustments to head position, arm timing, or kick coordination can dramatically boost your efficiency.

The combat side stroke stands among the most practical techniques you can add to your swimming skills. Military training, open water swimming, or simply becoming a more efficient swimmer – CSS delivers remarkable results for each goal.

Take these techniques to your next pool session. Experience firsthand why Navy SEALs rely on this stroke for their most demanding water operations.

FAQs

Q1. What are the key benefits of learning the Combat Side Stroke? The Combat Side Stroke offers excellent energy conservation for long-distance swimming, provides a low-visibility profile for tactical situations, and is versatile in both open water and emergency scenarios.

Q2. How do I start learning the Combat Side Stroke technique? Begin with a strong push-off and streamline position. Practice the top arm pull with body rotation, followed by the bottom arm sweep. Focus on proper breath timing and use a scissor kick for propulsion. Drills like kickboard side float and arm isolation can help build fundamental skills.

Q3. What are some common mistakes when performing the Combat Side Stroke? Common errors include lifting the head too high while breathing, overusing arms instead of engaging the core, breaking streamline too early, and inconsistent kick timing. Focus on maintaining proper form and body positioning to avoid these mistakes.

Q4. How does the Combat Side Stroke compare to other swimming techniques? The Combat Side Stroke is more efficient for long-distance swimming compared to traditional strokes like freestyle. It allows swimmers to cover greater distances with less fatigue and provides a tactical advantage due to its low profile in the water.

Q5. Can civilians benefit from learning the Combat Side Stroke? Absolutely. While developed for Navy SEALs, the Combat Side Stroke is valuable for civilian swimmers, especially those interested in open water swimming, water safety, or improving their overall swimming efficiency and endurance.