THE NAVY SEAL PHYSICAL SCREENING TEST (PST) CALCULATOR
The PST calculator let's you know if you've got what it takes to be a Navy SEAL
Easily track your PST scores on the go. Chart your progress daily, monthly, or yearly.
The Navy SEAL 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 SIDESTROKE 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 Sidestroke. 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 SEAL candidates to focus on achieving consistent gradual progress over several months, rather than trying to achieve instant gratification and stupendous results right now.
GOLD STANDARD TIMES OF THE NAVY SEAL PHYSICAL SCREENING TEST
| 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 |
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
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.
THE BUD/S TRAINING STAGES: THEY'RE DESIGNED TO WEED OUT THE WEAK
On the 'Grinder' humility, integrity and a passion for excellence will get you noticed as someone special
Historically, SEAL candidates who have PST scores below 827 are three times more likely to succeed.
OPEN SWIM TRAINING FOR BUD/S AND THE PST: EAST COAST SCHEDULE
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.
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 BUD/S.
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. 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 NSW Assessment Team and ask permission to join. Permission is given only after you've been vetted.
East coast questions
MISSION
The NSW Assessment Team is the public affairs community outreach function of Naval Special Warfare Center. We are the authoritative voice for Naval Special Warfare training and heritage. It is our mission to explain the training and selection process, requirements, standards, and accomplishments peculiar to Naval Special Warfare.
JOIN US
CONTACT
NSW Assessment Team
Naval Amphibious Base Coronado
2446 Trident Way, Building #401
San Diego, CA 92155
Open Monday - Friday, 7:30 a.m. - 4:00 p.m. Pacific Standard Time, closed for federal holidays.
