Combat Side Stroke: How to Swim the Combat Side Stroke

The Combat Side Stroke, CSS for short, is a swimming stroke specifically designed by and for U.S. Navy SEALS. Also known as the combat swimmer stroke, the CSS is a variation on the side stroke and features aspects of the breaststroke and the front crawl or freestyle stroke. The CSS has specific modifications meant to increase its efficiency and reduce the visibility of the swimmer. The stroke is meant for high-pressure situations, such as combat or swimming while carrying extra weight. The CSS can also be a rewarding and even relaxing swim stroke.

With practice, you can learn this valuable swimming technique. As with many swimming styles, breaking it down into the positions of the body, arms, and legs can be helpful:

• Body position: Take full advantage of being horizontal while swimming the combat side stroke to minimize your body’s profile and allow for greater efficiency. Throughout the stroke, you will turn your body to one side, allowing you to breathe, and then back to a horizontal position with your face down.
• Pull arm: The stroke begins with the pull arm or the top arm. (When on your side in the water, the pull arm will be the higher arm.) Some swimmers will use both sides, but you can concentrate on just one side. Start in a streamlined position with your arms outstretched ahead of you and your feet behind you. Move your pull arm down into the water. Your elbow and wrist should be bent slightly, and your pull arm should be somewhat curved throughout the stroke, not extending too far away from the body. As you pull your arm downward and back, rotate your body to that side to add power to the stroke. Bring your arm down to about hip level, then bring it back along the course of your chest, taking care not to let your elbow go too high. Keep as much of your body as possible beneath the surface of the water.
• Lead arm: While the pull arm is in recovery, bring your other arm, known as the lead arm, down in a back-and-forth sculling motion, then back in toward your chest. This is the bottom arm pull. As you finish the lead arm stroke, and your pull arm is reaching forward in recovery, both hands should meet roughly in front of your face as they move forward. Your body should resume the streamline position, completing the recovery phase.
• Legs: The leg portion of the CSS uses three swimming kicks: the dolphin kick, the scissor kick, and the flutter kick. The swimmer performs a dolphin kick at the beginning of the cycle when the body is in the streamline position or immediately after entering the water. Keep your legs together and move in unison, first up and back, then down and forward, like a dolphin. During the recovery phase of the arms, when the hands are meeting near the face as they reach forward, spread the legs outward in opposite directions for a scissor kick. With a slight bend in the knees, sweep the legs toward each other, providing a powerful thrust forward and leading the body rotation back to the streamline position. Perform a flutter kick throughout the rest of the stroke. In this kick, keep your legs straight, point your feet, and move in alternating strokes to provide steady propulsion.

The combat side stroke requires the swimmer to perform multiple arm and leg movements. Follow these tips while learning the stroke:

1. 1. Keep your head down. The combat side stroke is premised on keeping your body as horizontal and streamlined as possible to maximize your efficiency over long distances. Lifting your head too high will make it feel as if you are swimming uphill.
2. 2. Take your time. The CSS is unlike competition strokes in that it isn’t about being the fastest. SEAL candidates have to be able to master open water swimming over long distances, sometimes carrying sixty pounds of equipment. Make sure you get back to full extension between cycles, and let your body drift in the streamline position for a few seconds to help conserve energy.
3. 3. Keep your body below the surface of the water. Try to keep your arms, hands, and feet below the surface of the water as much as possible. While essential for stealth in combat situations, this also helps the regular swimmer by prizing efficiency and smoothness.

The best way to practice this technique is to focus on one part of the stroke at a time. There are workouts and drills you can practice that will help with learning the different parts of the stroke, getting down the fundamentals before combining them all together.

• Stay in alignment. A good drill to begin is lying face down in the water and slowly flutter kicking. Focus on keeping your head and body in line, and notice when you feel off balance and how much your hips drop when you lift your head to breathe.
• Try the opposite side. Lie on your back, facing directly upward. Practice a slow flutter kick, and concentrate on relaxing and keeping your body and head in alignment. This will be a bit like swimming the backstroke without using your arms.
• Practice one arm at a time. The pull arm is the more complicated arm movement, so it’s good to focus on that first. You can practice swimming without using your lead arm at all, which will also help you get acclimated to the streamline position.

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