A&S 16-1

[buzzkill.0621]

I'm surprised that this thread hasn't been made yet since there's just one more quarter left til show time.
Feel free to post current stats and questions in this thread as well as constructive criticism.

Looking forward to connecting with a few of the candidates.

 

[Sandman3]

Goodluck, don't quit.

 

[THEJUGGERNAUT]

I'm surprised that this thread hasn't been made yet since there's just one more quarter left til show time.
Feel free to post current stats and questions in this thread as well as constructive criticism.

Looking forward to connecting with a few of the candidates.

A couple weeks ago I restarted the 10 week prep guide. I've been adding in extra calisthenics and swim days, but that's all. I'm coming off a muscle strain so just trying to stay healthy.

My times are,
3mile run- 17:15-18:20(Depends how fresh I am)
pull-ups- 21
Crunches- 100
6mile ruck- 1:08(holding a 10lb plate)
300m swim- 10:40(Slick. I just started swimming in cammies this week, so the next update will be in cammies)

Swimming is my biggest weakness. I've been trying to hit the pool at least five times a week. I just PCS'ed to Lejeune. If anybody on the east coast wants to get together for some training, shoot me a message.

Question: Short term goal for pool work should I be going for speed or endurance?

 

[buzzkill.0621]

From what I've been told I'd work on speed for the 300.
What I usually do is warm up slick doing a few laps of breast then side stroke on each side, followed by some crossovers to build confidence and breath holding ability.
After my warm up I'll either do the 300m slick or in cammies just depending on how froggy I'm feeling followed by a strip swim doing around 200m per item stripped
trying to keep around the same average time.

Another thing that I would add is to swim semi fatigued since you're not going to swim completely fresh during A&S.

 

[THEJUGGERNAUT]

I appreciate the advice. I'm definitely going to implement a lot of that. I'm still working on my crossovers I can usually get 25m, but I want be able to do them more consistently and comfortably.

 

[x SF med]

Swimming is my biggest weakness. I've been trying to hit the pool at least five times a week. I just PCS'ed to Lejeune. If anybody on the east coast wants to get together for some training, shoot me a message.

Here is a great thread with a TON of swimming prep advice.... ITC Prep Advice ... the search function is your friend.

 

[Sandman3]

Drown yourself until you figure it out. And then keep doing that. No but seriously xSFmed hit it, myself and other have posted tons of tips for swimming but none of that matters, just get in the pool, swim hard and fast, work technique, do water confidence events, MCIWS cards, etc... Never swim without a lifeguard present or at least a buddy, if you are swimming at a 10:40 slick right now with 3 months to go you should do what I did, pool twice a day if able, or at a minimum 2 hours, 4-5 days a week and you'll be in the top 10% of your peers. The pool is what will send a majority of guys home in Phase 1. Don't be the statistic.

 

[Teufel]

From what I've been told I'd work on speed for the 300.
What I usually do is warm up slick doing a few laps of breast then side stroke on each side, followed by some crossovers to build confidence and breath holding ability.
After my warm up I'll either do the 300m slick or in cammies just depending on how froggy I'm feeling followed by a strip swim doing around 200m per item stripped
trying to keep around the same average time.

Another thing that I would add is to swim semi fatigued since you're not going to swim completely fresh during A&S.

You only do a 300m swim at A&S?

 

[THEJUGGERNAUT]

Thank you, gentlemen.

 

[Sandman3]

You only do a 300m swim at A&S?

It's the benchmark swim test for Phase 1. There is certainly more pool work throughout.

 

[Teufel]

It's the benchmark swim test for Phase 1. There is certainly more pool work throughout.

No doubt. I was surprised since Recon, NSW and AFSOC use the 500m as their benchmark. I thought it used to be 500m at A&S as well but my information is dated.

 

[Sandman3]

No doubt. I was surprised since Recon, NSW and AFSOC use the 500m as their benchmark. I thought it used to be 500m at A&S as well but my information is dated.

It very well could move there. I think it hasn't though because that's what we use for students in ITC, 500m that is.

 

[Teufel]

It very well could move there. I think it hasn't though because that's what we use for students in ITC, 500m that is.

That makes sense.

 

[Knox16]

Hey guys. Here's an update on my times.

300m in Cammies (7:54)
8 mile ruck w/ 47.5lb pack +camel back, 2 canteens, and 8lb pvc pipe. (1:24:00)
Still running a 300 pft.
Need to focus on treading water, and running more miles a week.
Ive been doing yoga as well to help with flexibilty and recovery. Try looking into ROMWOD, I highly recommend it.
Keep training hard boys!

 

[buzzkill.0621]

Where'd you get ahold of tiger's blood to help you get those stats??

 

[Hillclimb]

Check the MARSOC mentor section for a new swim guide.

 

[Knox16]

Just did a 10 mile ruck today got 1:47:00.

 

[x SF med]

Just did a 10 mile ruck today got 1:47:00.

What kind of terrain? What weight? What equipment? That's averaging 10 min miles, just exactly what you stated you were doing at 8 miles. that rate puts you at just 2 hours for a 12 miler... even Bob Howard was at 2.5 hours for a 12 miler with battle rattle and a 55 lb ruck... You are either a monster or you are stretching the truth here.

Sounds like you need to add in some hills and off road terrain to include ankle deep sand.

 

[Sandman3]

What kind of terrain? What weight? What equipment? That's averaging 10 min miles, just exactly what you stated you were doing at 8 miles. that rate puts you at just 2 hours for a 12 miler... even Bob Howard was at 2.5 hours for a 12 miler with battle rattle and a 55 lb ruck... You are either a monster or you are stretching the truth here.

Sounds like you need to add in some hills and off road terrain to include ankle deep sand.

I mean I don't know if he's telling the truth but it's definitely possible. We had a couple guys who ran a 10-miler, 50# ruck, battle rattle and rifle at 1:30.

 

[MOTOMETO]

I know at least one guy finished under 1:50 on the twelve miler. A bunch more under two hours.