I don't want to bore anyone with my life story, so ill get right to the point. Basically, a few months ago I decided to join the military and so I went in the Navy recruiters office and told them I wanted to sign up. From the first time I walked in I knew I wanted to be a Navy Seal from as far as I can remember. After taking the asvab I was told my scores qualify and so a few days later I went to MEPS and I meet my Seal motivator, or whatever they call themselves. I took my PST a little over a month ago and got the following: swim : DNF, Pushups : 76, Situps :46, Pullups : 11, Run : 12:45. I was never a swimming but i could swim if my life depended on it, or someone elses. I used to play soccer up to freshman year in highschool till i started working and didnt have time for sports. So i started weight lifting, and also smoking. I stopped in Aug of 2010, it was never much maybe a pack a week but bottom line i still smoked. So 4 years give or take. My 1.5 mile run time is down to 10:52 last time i did it. The CSS which i just learned a few days ago i timed myself at 16:10. As well as my pullups are up to 16, pushups are the same, and 65 situps. It has been a mental block to get over, because for a the past few years i have been lifting and trying to get "buff" and now its working against me and now i need to increase my endurance. I noticed my arms have gotten smaller due to running and swimming, but im over it now. Anyway I need help with my CSS, my pain problem is breathing as i seem to be running out of air. I think that its my form, I seem to be holding my breath under water and then exhaling and inhaling when i surface. Which I think is the root of my problem. I have tried breathing out of my nose as im about to surface but that seems to get water in my nose when i come up and breathe with my mouth. I also tend to get water in my nose, it doesn't go down my throat but i can feel it in there. To add to that i see that there are 2 different variations of the CSS, some people stay on their side the whole time and others corkscrew themselves back to the flat position. I can do both but cant figure out which one works better. I had to learn this stroke myself cause no one taught me, but i don't expect someone to hold my hand and show me how to do everything. Also i need help with my running, as now i have gotten up to 3.5 miles in 32 minutes. That's the furthest i have ran so far. What kind of program should i start to increase my endurance? Im not to educated on increase endurance as i have always done "bodybuilding" type Workouts. I last lifted 4 months ago and was up to 235 bench, 365 deadlift, and 315 squat at 160lbs. Since then i stopped smoking and am up to 180lbs with about 10-12% BF. I was also doing SEALFIT for the last 4 months and was told to stop by the Seal coordinator and work on my endurance.
The variations I was talking about is....