What are the main benefits of the Combat Side Stroke?

The CSS offers energy conservation, stealth, versatility with gear, open water adaptability, and reduced shoulder strain compared to other strokes.

How is the Combat Side Stroke performed?

It involves a cycle of four phases: a streamlined glide, a powerful pull with the leading arm synchronized with a scissor kick and trailing arm recovery, and a side breath, all executed with a 1-2-3 rhythm.

What common errors should be avoided when swimming the CSS?

Swimmers should avoid a weak scissor kick, rushing the glide phase, maintaining a poor streamline, improper breathing timing, and over-rotation.

Who can benefit from learning the Combat Side Stroke?

Open water swimmers, military personnel, first responders, endurance athletes, and fitness enthusiasts can all benefit from its efficiency and versatility.

What is the "glide" phase in the Combat Side Stroke?

The glide is the initial phase where the swimmer is on their side with the leading arm extended forward in a tight streamline, covering distance effortlessly from the previous stroke's propulsion before the next power phase.

How do you swim the combat side stroke?

The Combat Side Stroke (CSS) is a highly efficient and versatile swimming technique, originating from military special operations, designed for endurance, stealth, and energy conservation over long distances. It combines elements of freestyle and side stroke, prioritizing glide and powerful propulsion from a scissor kick and coordinated arm pull.

Introduction to the Combat Side Stroke

The Combat Side Stroke (CSS) stands apart from conventional competitive strokes like freestyle or breaststroke due to its unique biomechanical profile and practical applications. Developed for military and tactical scenarios, its primary design objectives are to maximize energy efficiency, minimize surface disturbance, and enable sustained swimming while potentially carrying equipment. Unlike the continuous, high-tempo motion of freestyle, the CSS emphasizes a powerful, deliberate pull and kick followed by an extended glide phase, making it exceptionally well-suited for open water, long-distance swimming, and situations where conserving energy is paramount.

The Unique Advantages of the CSS

The CSS offers several distinct benefits that make it a valuable stroke for various applications:

Energy Conservation: The extended glide phase significantly reduces the metabolic cost per stroke cycle, allowing swimmers to cover greater distances with less fatigue.
Stealth and Low Profile: The stroke generates minimal splash and surface disturbance, making it ideal for situations requiring discretion.
Versatility with Gear: Swimmers can comfortably carry equipment, such as fins or a snorkel, without compromising stroke mechanics.
Open Water Adaptability: Its rhythmic nature and side-breathing make it easier to sight in open water conditions and navigate waves.
Reduced Shoulder Strain: Compared to the repetitive overhead motion of freestyle, the CSS can be less taxing on the shoulder joints for some individuals.

Step-by-Step Breakdown of the Combat Side Stroke

Mastering the CSS involves understanding its distinct phases and the seamless coordination between them.

Phase 1: The Glide (Streamline)

The glide is the cornerstone of CSS efficiency.

Starting Position: Begin on your side, typically with your dominant arm (the leading arm) extended forward, hand slightly angled downwards, palm facing the bottom. Your non-dominant arm (the trailing arm) rests alongside your body or slightly tucked near your hip.
Body Position: Maintain a tight streamline from fingertips to toes, with your head in line with your spine, looking slightly forward or down. Your body should be rigid, creating minimal drag.
Propulsion: This glide is initiated by the previous stroke's powerful kick and pull, allowing you to cover distance effortlessly before the next propulsive phase.

Phase 2: The Power Stroke (Pull & Kick)

This phase generates the primary propulsion.

Leading Arm Pull: As the glide begins to slow, initiate the pull with your leading arm. Your hand should sweep downwards, then back towards your hip, similar to the initial phase of a freestyle pull, engaging your lats, triceps, and chest. The pull should be deep and powerful, scooping a large volume of water.
Trailing Arm Recovery & Scissor Kick Synchronization: Simultaneously with the leading arm pull, your trailing arm begins its recovery. It sweeps forward under your body, meeting your leading hand around your chest or sternum. As the hands meet, you initiate a powerful scissor kick.
- One leg (the top leg, typically) extends forward, and the other leg (the bottom leg) extends backward.
- Both legs then powerfully snap together, driving water backward and propelling you forward. This kick is crucial for generating significant forward momentum.

Phase 3: The Recovery & Breath

This phase prepares for the next glide and allows for respiration.

Arm Recovery: After the leading arm completes its pull and the trailing arm meets it, the leading arm begins to extend forward again, initiating the next streamline. The trailing arm, having met the leading arm, also extends forward, but then sweeps back to its starting position alongside the body, preparing for its next role in the next stroke cycle (or remains forward if you are switching sides).
Breathing: As your leading arm pulls and your trailing arm recovers, your head will naturally lift and rotate to the side (the direction your leading arm is pulling from) to take a breath. This is typically done as the hands meet or just before, allowing you to inhale efficiently without breaking your streamline too much. Exhale slowly underwater during the glide.

Phase 4: The Repeat & Rhythm

The stroke is a continuous cycle of these phases.

Rhythm: The CSS is characterized by a distinct 1-2-3 rhythm:
1. Pull (leading arm)
2. Kick & Recover (scissor kick and trailing arm meeting leading arm)
3. Glide (extended streamline)
Alternating Sides (Optional but Recommended): While you can swim CSS predominantly on one side, alternating sides periodically helps distribute muscle fatigue and maintain a more balanced stroke. To switch sides, simply rotate your body onto the other side during a glide phase and reverse the arm and leg actions.

Key Biomechanical Principles for Efficiency

Streamline: Maintaining a tight, hydrodynamic body position throughout the glide is paramount to reducing drag and maximizing distance per stroke.
Core Engagement: A strong, stable core connects the power generated by the arms and legs, transferring it efficiently into forward motion.
Propulsive Power: The leading arm pull and the scissor kick are the primary drivers. Focus on a strong, deep pull and a powerful, well-timed kick.
Timing and Coordination: The synchronization of the arm pull, leg kick, and breath is critical. A perfectly timed kick amplifies the arm pull's propulsion.
Body Roll: A slight body roll helps facilitate the arm pull and makes breathing more natural and efficient.

Common Mistakes to Avoid

Weak Scissor Kick: A common error is a weak or poorly timed scissor kick, which significantly reduces propulsion. Focus on powerful, coordinated leg action.
Short Glide: Rushing through the glide phase negates the primary energy-saving benefit of the CSS. Allow yourself to glide until momentum significantly decreases.
Poor Streamline: A relaxed or "floppy" body during the glide creates excessive drag, wasting energy. Keep your body rigid and aligned.
Improper Breathing Timing: Breathing too early or too late can disrupt the stroke's rhythm and body position. Coordinate your breath with the arm recovery.
Over-Rotation: While some body roll is good, over-rotating can create drag and make the kick less effective.

Drills to Improve Your CSS

Scissor Kick Drill: Practice the scissor kick with a kickboard, focusing on power and timing.
Single-Arm Pull Drill: Isolate the leading arm pull, practicing its depth and sweep while maintaining a good body position.
"Catch-Up" Drill (Modified): Focus on the meeting of the hands under the chest and the subsequent extension for the glide.
Full Stroke with Fins: Fins can help you feel the propulsion from the kick and maintain a better streamline, making it easier to focus on arm mechanics.

Who Benefits from the Combat Side Stroke?

Open Water Swimmers: Excellent for long-distance events, triathlons, and ocean swimming due to its efficiency and ability to sight.
Military Personnel and First Responders: Essential for tactical water operations, rescue swimming, and maintaining proficiency for physical assessments.
Endurance Athletes: Provides an alternative to freestyle for cross-training or for those seeking a less taxing swimming option for long durations.
Fitness Enthusiasts: Offers a unique and effective full-body workout that builds strength, endurance, and water confidence.

Conclusion

The Combat Side Stroke is more than just a military technique; it's a testament to biomechanical efficiency and practical application in the water. By mastering its distinct phases—the powerful pull and kick, the extended glide, and the synchronized breath—swimmers can unlock a new level of endurance, conserve energy over long distances, and navigate various aquatic environments with greater confidence and capability. Integrating the CSS into your swimming repertoire can be a game-changer for anyone serious about their water fitness and performance.

Combat Side Stroke: Technique, Benefits, and Mastering the Efficient Swim