SEAL AND SWCC PST STANDARDS - CONTRACT QUALIFYING AND EXIT TEST

Find out the speeds, reps and distances of each SEAL or SWCC PST. If you can blow the PST standards out of the water you just might be good enough to earn a SEAL or SWCC contract. Find out if you have what it takes to join a team.

By: Naval Special Warfare
Posted: May 5, 2022

Related content:

  1. SEAL SWCC Physical Screening Test Standards and Procedures (the rule book)
  2. SEAL SWCC Physical Training Guide
  3. SEAL SWCC Physical Training Guide
  4. SEAL SWCC Physical Training Guide exercise videos
  5. SEAL SWCC Combat Sidestroke Guide
  6. BUD/S and SWCC Alpha Phase training videos

SEAL AND SWCC CONTRACT QUALIFYING - PST STANDARDS

To qualify for a Sea-Air-Land (SEAL) or Special Warfare Combat Crewmen (SWCC) contract, and before you ever get to the Naval Special Warfare Preparatory School (NSWPREP), you have to meet the minimum Physical Screening Test (PST) standard. If you fail your PST, your dream of becoming a SEAL or SWCC will be over.

ENLISTED SEAL CONTRACT QUALIFYING - PST STANDARDS
Exercise Time Rest Average Minimum
Swim 500 yards (breast or sidestroke) Unlimited 10:00 min. 9:30 12:30
Push-up 2:00 min. 2:00 min. 75 50
Curl-up 2:00 min. 2:00 min. 75 50
Pull-up 2:00 min. 10:00 min. 15 10
Run 1.5 miles Unlimited Event over 9:30 10:30

SEAL OFFICER CONTRACT QUALIFYING - PST STANDARDS
Exercise Time Rest Average Minimum
Swim 500 yards (breast or sidestroke) Unlimited 10:00 min. 9:00 12:30
Push-up 2:00 min. 2:00 min. 85 50
Curl-up 2:00 min. 2:00 min. 85 50
Pull-up 2:00 min. 10:00 min. 20 10
Run 1.5 miles Unlimited Event over 9:00 10:30

SWCC CONTRACT QUALIFYING - PST STANDARDS
Exercise Time Rest Average Minimum
Swim 500 yards (breast or sidestroke) Unlimited 10:00 min. 10:00 13:00
Push-up 2:00 min. 2:00 min. 70 50
Curl-up 2:00 min. 2:00 min. 70 50
Pull-up 2:00 min. 10:00 min. 10 06
Run 1.5 miles Unlimited Event over 10:00 12:00

SEAL AND SWCC EXIT TEST - PST STANDARDS

The end of NSWPREP has a mandatory pass or fail PST. Graduates of NSWPREP move on to Naval Special Warfare Orientation (NSWO). Those who don’t pass the NSWPREP PST test are reassigned elsewhere in the Navy.

ENLISTED SEAL AND SEAL OFFICER EXIT TEST - PST STANDARDS
Exercise Time Rest Pass
Swim with fins (breast or sidestroke) 20:00 min. or less 10:00 min. 1K
Push-up 2:00 min. 2:00 min. 70 or more
Curl-up 2:00 min. 2:00 min. 60 or more
Pull-up 10:00 min. 2:00 min. 10 or more
Run (with pants and shoes) 31:00 min. or less Event over 4 miles

SWCC EXIT TEST - PST STANDARDS
Exercise Time Rest Pass
Swim with fins (breast or sidestroke) 22:30 or less 10:00 min. 1K
Push-up 2:00 min. 2:00 min. 50 or more
Curl-up 2:00 min. 2:00 min. 60 or more
Pull-up 2:00 min. 10:00 min. 7 or more
Run (with pants and shoes) 31:00 min. or less Event over 3 miles