THE NAVY SWCC PHYSICAL SCREENING TEST (PST) CALCULATOR

Navy SWCC PST Calculator

The PST calculator let's you know if you've got what it takes to be a Navy SWCC

Easily track your PST scores on the go. Chart your progress daily, monthly, or yearly.

The Navy SWCC PST scoring formula

(Swim min. x 60) + swim sec. - push-up - curl-up - (pull-up x 6) + (run min. x 60) + run sec. = PST score


THE COMBAT SIDE STROKE GUIDE: THE BEST NEW TOOL THAT DESCRIBES COMMON SWIM MISTAKES AND TIPS TO CORRECT THEM

As you head to the target, your ability to swim should be the last thing on your mind

Videos, photos and instructions covering the basic swim principles and mechanics of the combat side stroke. As well as practice drills to isolate and improve stroke components.


HOW TO TRANSFORM YOUR RUNNING WORKOUTS WITH INTERVALS AND LONG SLOW DISTANCES

The 'all-out, all the time' approach is counterproductive

We can never repeat enough the importance of taking a long-term approach to training, and to encourage SWCC candidates to focus on achieving consistent gradual progress over several months, rather than trying to achieve instant gratification and stupendous results right now.


BCT TRAINING VIDEOS

Discover what it's really like to go through some of the toughest training on earth

Get a behind the scenes look at the Naval Special Warfare Prep School and the Naval Special Warfare Center. All the videos are in the public domain. Feel free to download and share.


GOLD STANDARD TIMES OF THE NAVY SWCC PHYSICAL SCREENING TEST

NAVY SWCC - OPTIMUM AND MINIMUM PST TIMES AND REPS
EXERCISE OPTIMUM MINIMUM
Swim 500 yards - Breast or Side Stroke 10:00 13:00
Push-up 70 50
Curl-up 70 50
Pull-up 10 06
1.5-Mile Run 10:00 12:00
NAVY SWCC - PST EXERCISE DURATION AND REST TIMES
EXERCISE TIME REST
1. Swim 500 yards - Breast or Side Stroke Until done 10:00
2. Push-up - Max set 2:00 2:00
3. Curl-up - Max set 2:00 2:00
4. Pull-up - Max set 2:00 10:00
5. 1.5-Mile Run Until done Finish

Schedule your official PST with the SEAL and SWCC Scout Team

Do your exercises in the order listed. That's the order you have to do them in when taking your official PST.


Schedule your PST

scoutteam@sealswcc.com


West coast PST questions


East coast PST questions

BEFORE YOU BEGIN TRAINING LEARN ABOUT THE STRICT DEFACTO STANDARDS FOR THE NAVAL SPECIAL WARFARE PHYSICAL SCREENING TEST

The Naval Special Warfare Physical Screening Test Instruction Standards and Procedures manual.


CURRENT OCEAN TEMPERATURE AT BCT

  • By the National Oceanic and Atmospheric Administration - National Data Buoy Center

Forget the Great White sharks. The frigid water temperature of the pacific ocean will likely get to you before they do.

Hypothermia at BCT is a very real possibility. Cold water breaks the hearts and minds of SWCC candidates faster than 7 BCT instructors ever could.

 

OPEN SWIM TRAINING FOR BCT AND THE PST: EAST COAST SCHEDULE

 

Free swim training for BCT and the PST. Meet up and train (with a coach) to shave times of your swim and improve technique. We provide the gear (masks, fins and other equipment). Feel free to bring your own gear if you like.

East coast swim training schedule

WHEN: Monday - Friday 1:00 - 3:00 p.m.

WHERE: Naval Special Warfare Group 2 Combat Training Tank (swimming pool), Naval Amphibious Base, on the corner of Gator Blvd. and Helicopter Rd., Building #3856 Virginia Beach, Virginia 23459

Eligibility

Open to all active duty military, and pre-screened civilian personnel who plan on submitting a package for BCT.

Enrollment: Military - Whether you're in the Fleet Transfer Program or not

Military should just show up at the pool before class starts. Enter the office bearing the SEAL + SWCC Scout Team logo. The swim coach will get you on the roster. There is no vetting process.

Enrollment: Civilians

Civilians need to call or write the east coast SEAL + SWCC Scout Team and ask permission to join. Permission is given only after you've been vetted.



scoutteam@sealswcc.com


East coast questions