Fitness Center
Cardiorespiratory (alternate)

500-Yard Swim (Navy alternate)

Navy PRT authorized alternate cardio event.

Navy · PRT
Muscles trained
Cardiorespiratory system, Full body
Equipment
25-yard pool
Starting position
In the water at the wall.
Step-by-step execution
  1. 1Swim 500 yards (20 lengths of 25 yd) any authorized stroke.
Timing
Continuous.
Common mistakes
  1. 1Fatiguing arms with poor kick.
Safety
  1. 1Never test alone.
  2. 2Lifeguard on deck required.
Training progression
  1. 1100-yd repeats.
  2. 2Bilateral breathing drills.
Related exercises
2,000-Meter Row
Navy PRT authorized alternate cardio event (when command-approved).
20-Meter High Aerobic Multi-Shuttle Run (HAMR)
Progressive-speed shuttle run measuring aerobic capacity (Air Force/Space Force option).
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.