First things first . . . I made a little boo boo with something I said in one of the videos. I said that SEALs wear a white t shirt then after they pass Hell Week they wear a blue shirt. That is not correct. Divers wear a white t shirt then wear a blue t shirt after they pass Pool Week. SEALs wear a green t shirt after passing Hell Week. I was blabbing, sue me!
So, here is the Dive test.
- Swim 500 yards (457 m) within 14 minutes, using sidestroke or breaststroke. (Candidates can use both strokes during the swim and are allowed to push off the sides when turning.)
10 minute rest period.
- Perform 42 push-ups within 2 minutes, with the chest touching the ground on each repetition.
2 minute rest period.
- Perform 50 sit-ups within 2 minutes.
2 minute rest period.
- Perform 6 pull-ups with palms facing out. (No kipping or swinging is allowed and the chin must clear the top of the bar on each repetition.)
10 minute rest period.
- Run 1.5 miles (2.414 km) within 12 minutes and 45 seconds.
Sounds simple, huh?! But it wasn't! They watch you like a hawk and if it looks like you're milking it (not giving it your all) then they can fail you on principle. You're also expected to improve every time. Eventually you're expected to get the maximums each time for the pushups, situps and pullups, then continue to improve your swim and run times. I got the maximum for everything and always swam under the max time but I could never get the max on the run time. I could run forever but I couldn't do it fast! It got to the point that we were constantly doing the Dive Test after we got through Pool Week. It just became one more thing we did. I'm not making this up but we did thousands of pushup, situps, pullups and a whole bunch of other stuff on a weekly basis! Thousands! Not to mention how many miles we ran! I went through a pair of running shoes every month! I actually started buying 2 pairs so I had a clean/dry pair every day while the other pair got washed and dried. We ran on pavement, grass, sand, rocks, and we ran through grassy fields, wooded areas, sand dunes, mud, and knee/hip deep water. I'll say it again, it was brutal! But for the most part we loved it! The harder and more brutal it was the more I loved it! I loved being able to do things that most people couldn't do!
So what can you do to prepare for this brutal physical training. Well, the easy answer is to start doing pushups, situps, and pullups and start swimming and running your ass off! But here is a suggested program to properly prepare for it all.
Week 1
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
Situps: 4 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week
Week 2
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
Situps: 5 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week
Week 3
Running: No running
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week
Week 4
Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week
Weeks 5-6
Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
Situps: 6 sets of 25 situps, Mon/Wed/Fri
Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 25 min. 4-5 days/week
Weeks 7-8
Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 30 min. 4-5 days/week
Week 9
Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week
Second 9 weeks:
Week 1 & 2
Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 35 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Dips: 3 sets of 20 dips, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week
Weeks 3-4
Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
Situps: 10 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
Dips: 10 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 45 min. 4-5 days/week
Week 5
Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
Situps: 15 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
Dips: 15 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 60 min. 4-5 days/week
Week 6 & Beyond
Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
Situps: 20 sets of 25 situps, Mon/Wed/Fri
Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week
There you go! Now, get off your ass and get busy!
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