“So others may live.”

Started training last night . . .

… For the BUD/S and PST to become a Navy AIRR. It’s intense, and I’m already sore. However, I learned I’m in much better shape than I originally thought.

I realize I’m a female. I realize its going to take more hard work than I’ve ever done before. I realize the demands that are required.

Don’t you worry your pretty little heads, my heart and soul are set on this. I don’t like striving to be anything but the best, and I sure as shit won’t settle for anything less.

Sailors carry a man from an MH-60S Sea Hawk helicopter assigned to the Red Lions of Helicopter Sea Combat Squadron (HSC) 15 aboard the aircraft carrier USS Carl Vinson after completing a rescue-at-sea mission.

Do you want to save pilots of downed aircraft, people aboard stranded or capsized vessels at sea, or even hikers and mountain climbers in danger on land? That’s the duty of a Navy Aviation Rescue Swimmer.


I’ve gotten a lot of different asks about what kinds of workouts I do/have done to get to the point I’m at now, and what kinds of workouts people should be doing who are getting ready to go to BUD/S.  I want to start off by saying that I am NOT an expert on this matter.  

I would recommend that anyone who is seriously considering going SEAL, or and other NSO/NSW job such as Navy EOD, Diver, SWCC, or AIRR do some digging and find the literature out there on what kind of training regimes you should be on.

That being said, here are some of the kinds of workouts I’ve been given by my NSO/NSW Programs Scout, my NSWO/NSW Mentor, and the SOC in charge of us.  

These workouts should always be conducted with a buddy or a lifeguard.  The distances and number of reps should be adjusted for each individual based on their own physical condition and comfort level in the water.  There is a difference between challenging yourself and endangering yourself.  Do not endanger yourself. Conduct each evolution at your own risk.

Workout 1: The Circuit



Workout 2: The Water Demon

1.5 mi run- Warm up- sub 10:15
Pull Ups- Max out, then use assist machine maxing each set and then adding weight until you reach your body weight
Sit Ups- 70
Push Ups- 70
5min Break for Pool change out
500m CSS- Warm Up w/ Fins
Tread Water- 5 min with brick passing w/ Fins
500m Front Crawl/ Free Style w/ Fins- timed
Tread Water- 7.5 min w/ Fins- NO BRICK.  Hands out of water
500m Free Style w/ Fins- timed
Tread Water- 10 min w/ Fins- NO BRICK.  Hands out of water
500m Free Style w/ Fins- timed
Tread Water- 7.5 min w/ Fins- NO BRICK.  Hands out of water
500m CSS w/ Fins- timed
Tread Water- 5 min w/out fins- NO BRICK.  Hands allowed in water
5min Break for Track Change out
Push Ups- max
50 4 count flutter kicks
Run 1.5 mile

Workout 3: The Heater

2mile Run- Warm up
Pull Up Assists- Up/ Down stack every other weight
Change for Pool
500m CSS- PST speed
Lunges- 1 Lap pool deck
100m- Front Crawl
20 Air Squats- No weight on pool deck- Arms straight out, Palms facing over head
200m CSS- Normal Speed
Flutter Kicks- 20 4 count
300m- Front Crawl
Lunges- 1 Lap pool deck
300m CSS- Normal Speed
20 Air Squats- No weight on pool deck
200m- Front Crawl
Flutter Kicks- 20 4 count
100m CSS
Push Ups- 25 4 count
Sit Ups- 25 4 count
50m Front Craw- Sprint
Lunges- 1 Lap pool deck
100m CSS- Cool down
Hot Tub- ½ Penalty (25 push ups)

Workout 4:  The Keating Hurt Locker

1.5 mi run- goal sub 10 min
Break 10 min
8 to 16 pull ups time 2 min- no kipping,
Break 2 min
65+ sit ups time 2 min
Break 2 min
65+ pushups time 2 min
Break 10 min
1.5 mi run- goal sub 11 min
Break 12 min
500m swim- goal sub 10:30, 00 Free style
Set 1- 25 pushups, 25 sit ups, Lunges 1 lap pool deck
Set 2- 20 pushups, 20 sit ups, 15 eight counts
Set 3- 15 leg lifts, 15 4 count flutter kicks, 10 4 count jumping jacks
Active Rest- 15 minute bike at level 12 to 16 resistance/ or in Hot Tub with penalty
Break 10 min
500m swim- goal sub 11: Combat Side Stroke (CSS)
Break 10 min
55+ pushups time 2 min-
Break 2 min
55+ sit ups time 2 min
Break 2 min
8 to 16 pull ups time 2 min
Break 10 min
1.5 mi run- goal sub 12 min
500 m swim cool down 

Workout 5: Jackson Boot Camp

50 Push Ups
150 4 count Jumping Jacks
50 Good Morning Dolly’s (Hello Dollies)
50 Air Squats
100 4 count Flutter Kicks
Leaning Rest 2 minutes
20 Push Ups
50 Air Squats
1 min 6 inch Leg Hold
50 Leg Levelers 
Leaning Rest 3 minutes
20 Push Ups
2 Laps Lunges around the track
20 to 25 Minute Rest- Hydrate as you need no more than 30 seconds, never during a set
Warm up laps on your own

200 CSS- no fins
200 Free Crawl- no fins
3x 500 CSS Race Speed with fins 1 minute rests between 500s
3 minute rest
6x 50m Free Crawl- with 30 sec rests between 50s
150m Cool Down- any stroke
45 minute Long Distance Run- self paced

Workout 6:  The Mad Miles

Swim 1 mile (Combat Sidestroke with fins)
Run 3 miles

Like I said, these workouts are simply an example of what I’ve been doing.  They aren’t all of the workouts I’ve been doing, but I just kind of picked the cream-of-the crop, and some of my personal favorites.  I DO NOT recommend that you look at these and try to go out and do them tomorrow.  They will kick your ass, and you’ll injure yourself.  Build up to them.  Modify them.  Know what your level is, and then build on that.
Good luck.

A Navy Aviation Rescue Swimmer (AIRR) receives a hug from a man he rescued from the Gulf of Mexico after the man’s boat ran aground and capsized approximately three miles off of Cape San Blas, Fla.

Navy AIRRs embody the courage of America’s Navy – readily going into harm’s way to complete their rescue missions in some of the most extreme environments imaginable. Learn about this career.

Finally Saw Act Of Valor..

This movie reassured me of why I joined the Navy and I can’t wait to get to the fleet and start my life as a Rescue Swimmer.

“When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.” - Chief Tecumseh


As you probably guessed, training to become an Aviation Rescue Swimmer is difficult. But what makes it tough? Chief David Natiola has answers.

Send your questions about Navy life to our inbox, or post them on Twitter/Instagram using #AskASailor.


Here is your military history for today. Enjoy!

When a Marine goes through reconnaissance training, he is issued his rifle, (knife), fins and his diving mask,“ said Carr. "The other thing he receives is his paddle. (A Marine) carries his paddle with him throughout his training, on hikes, in the water and in physical training. The paddle becomes worn and scarred as the Marine does throughout the process of training.”

Observing the tradition that reconnaissance Marines know as the paddle party is reserved for when a fellow reconnaissance Marine leaves active duty or is killed in action.
The Marines take the paddle of the Marine leaving and sand it down. They polish it up and decorate it with a variety of adornments, representing that particular Marine’s service as well as the history of the reconnaissance Marines. Afterward, the Marines who made the paddle will present the paddle to the Marine being awarded or to his family.

The paddle itself represents the amphibious tradition of the Marine Corps. Parachute cord is wrapped around the paddle, representing parachute and free fall operations. The color of the cord chosen illustrates the significant parts of the recipients career. The large task of making the paddle embodies the difficult task of becoming a reconnaissance Marine.