Easily track your PST scores on the go. Chart your progress daily, monthly, or yearly.
(Swim min. x 60) + swim sec. - push-up - curl-up - (pull-up x 6) + (run min. x 60) + run sec. = PST score
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.
We can never repeat enough the importance of taking a long-term approach to training, and to encourage SEAL candidates to focus on achieving consistent gradual progress over several months, rather than trying to achieve instant gratification and stupendous results right now.
NAVY SEAL ENLISTED - PST TIMES AND REPS | ||
---|---|---|
EXERCISE | OPTIMUM | MINIMUM |
Swim 500 yards - Breast or Side Stroke | 9:30 | 12:30 |
Push-up | 75 | 50 |
Curl-up | 75 | 50 |
Pull-up | 15 | 10 |
1.5-Mile Run | 9:30 | 10:30 |
NAVY SEAL OFFICER - PST TIMES AND REPS | ||
---|---|---|
EXERCISE | OPTIMUM | MINIMUM |
Swim 500 yards - Breast or Side Stroke | 8:25 | 12:30 |
Push-up | 98 | 50 |
Curl-up | 91 | 50 |
Pull-up | 21 | 10 |
1.5-Mile Run | 8:59 | 10:30 |
NAVY SEAL ENLISTED AND OFFICER - 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 |
Do your exercises in the order listed. That's the order you have to do them in when taking your official PST.
The Naval Special Warfare Physical Screening Test Instruction Standards and Procedures manual.
Historically, SEAL candidates who have PST scores below 827 are three times more likely to succeed.
Free swim training for BUD/S and the PST. Meet up and train (with a coach) to shave times off your swim and improve technique. We provide the gear (masks, fins and other equipment). Feel free to bring your own gear if you like.
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
Open to all active duty military, and pre-screened civilian personnel who plan on submitting a package for BUD/S.
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.
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.