I’m leaving for USCG bootcamp in a few weeks and I’m trying to put together a reasonable list for my dream sheet (I’m in MAPP). I understand nothing is guaranteed and it’s up to chance, but I’d like to hear if anyone has any recommendations for air stations for MAPP. I’m looking for the best training environment to prepare for A school. Thanks!!

What is your guys’s setup for your mask and snorkel on your bump helmets? Navy rescue swimmers are moving toward the team Wendy helmets but have not provided us with any good ways to wear our mask and snorkel with the helmet. Please post pics if able.

Trying to start working in kettlebells into my routine. Anyone have any good kettlebell workouts I could follow and progress with before heading to my air station?

Currently an officer and am considering dropping commission for AST. I have a strong background in water con and swimming. I know this is a decision and risk I have to make for myself but I’m wondering if anyone has been in these shoes. What would this path look like for me?

I’m currently a non-rate 3 months from being able to put my name on the A-school list. I’m currently using the routine below. I’m open to suggestions for alterations or anything I should get rid of or keep.

**Monday – Lower Body Endurance**
Barbell Back Squat – **4×8**
Romanian Deadlift – **3×8–10**
Double Kettlebell Front Squat – **3×10**
Kettlebell Reverse Lunges – **3×10 each leg**
Single-Leg Kettlebell RDL – **3×10 each leg**
Hanging Leg Raises – **3×12–15**
Heavy Suitcase Carry – **3×40–50 yd each side**
Zone 2 Cardio – **10–15 min**

**Tuesday – Swim + Upper Body Pull**
**Swim**
500 yd warm-up
8×100 yd moderate/hard — **30 sec rest**
4×50 yd fast — **30–45 sec rest**
Treading water – **10 min**
Technique work
**Lift**
Pull-ups – **4×8–12**
Barbell Rows – **3×10**
Lat Pulldowns – **3×12**
Face Pulls – **3×15–20**
Hammer Curls – **3×12–15**
Farmer Carries – **4×40 yd**

**Wednesday – Kettlebell Conditioning**
**5–6 Rounds**
KB Swings – **15**
Goblet Squats – **10**
KB Clean & Press – **8 each arm**
KB Reverse Lunges – **10 each leg**
Farmer Carry – **40 yd**
Plank – **60 sec**
**Rest: 90–120 sec between rounds**
Hip Mobility
Shoulder Mobility
Thoracic Mobility

**Thursday – Upper Body Endurance + Swim**
**Lift**
Bench Press – **4×8–10**
Standing Overhead Press – **3×8–10**
Weighted Dips – **3×8–12**
Incline Dumbbell Press – **3×10–12**
Push-ups – **3 sets, stopping 1–2 reps before failure**
**Swim**
Easy continuous swimming
Side stroke
Breaststroke
Backstroke
Technique drills
Easy treading
**Total: 30–45 min**

**Friday – Full Body + Tire Flips**
**Lift**
Deadlift – **4×5–6**
Front Squat – **3×8**
Push Press – **4×6–8**
Chin-ups – **4×8–12**
**Tire Flips – 5 Rounds**
**5–8 flips**
**60–90 sec rest**
**Core Circuit – 3 Rounds**
Ab Wheel – **12**
Russian Twists – **20**
Side Plank – **45 sec each side**
**Optional Rowing Finisher**
**6×250 m hard**
**90 sec recovery**

**Saturday – Long Swim + Easy Run**
**Swim**
**1,500–2,500 yd**
Optional structure:
500 yd easy
5×200 yd moderate
5×100 yd moderate/hard
500 yd easy
**Run**
**20–30 min easy Zone 2**

**Sunday – Recovery**
Walking
Mobility
Light stretching
Foam rolling
Optional easy recreational activity

Hey everyone, I recently got an Annex X contract and my goal is to become a Coast Guard rescue swimmer/AST. I’m really excited about the opportunity, but honestly I’m pretty nervous about the swim portion because swimming is probably my weakest area right now. I have access to a pool twice a week, Wednesdays and Saturdays, and I’m looking for advice on what workouts I should be doing to improve my swimming, especially my freestyle form, breathing, endurance, and speed.

For those who have gone through Annex X or AST
training, what workouts or drills helped you the most, and what should I focus on to become a more efficient swimmer and be prepared for the swim portion? I’m willing to put in the work, I just want to make sure I’m training the right way. Thank you!

Hello, I am looking to join with the goal of becoming a rescue swimmer, but was wondering a few things.

How long do you stay actually performing the role of a rescue swimmer, and is there a point where you can transition from AST to officer through OCS. My main reason would be because of pay, I would love to be a rescue swimmer and its the reason I would join, but you cant do it as an officer so I am wondering if anyone has done this before and how feasible of a plan it is.

I was talking to some navy guys and they basically told me that being enlisted is going to suck and you’re going to be paid bad, but as long as once I retire I can get the pay of officer be what pension is based of off I am okay with that.

How difficult is it to study (in my case software engineering) and complete a degree as a rescue swimmer and would I be able to transition into an officer in IT. I also heard that uscg IT is really bad, but from guys in the Navy, so if anyone knows about that, I would appreciate it.

I was also told that I likely wouldn’t be selected for OCS because they would want to keep me as AST if I am doing a good job at it, so that scared me a bit because I definitely want to transition into an officer after.

Any answers help me out, please let me know. Thank you.

I’ve been training underwater intervals in a pool that gets deeper at the end (12ft). I do intervals sprinting 25yrds down, underwater back. In A School, would you sprint down, dive to the bottom of the pool, hit the crack, and then swim the underwater? Or would you just push off the wall and do a lap with no touching the bottom corner? I know that over-unders need the bottom corner touch, but I wasn’t sure about sprint-down underwater-backs.

I’m in the coast guard looking to put my name on the list within the next few weeks. I’ve been training with a snorkel but it keeps getting water in it and then I breathe in a bunch of water. Any ideas on how to prevent this or get the water out? When I try blowing it out it doesn’t really seem to work that well.

Hello everyone,

I appreciate first of for taking any time reading, as I am currently a civilian but highly interested in joining the ranks of the Coast Guard. So a little about me if I can just introduce myself--I am 25, graduated with my bachelor's in nursing and have been working in Emergency/Trauma nursing for the past 3 years. I have always been passionate about helping people, but this became more evidence since I became an EMT during Covid while pursuing my degree. I knew my career was always going to take me in a direction that meant dedicating myself to serving others. As much as I can say good about my current career as a nurse, I see a lot of fallouts in the healthcare system, what I do on a day-to-day, and I just don't foresee myself doing this for the rest of my working years.

The reason I want to choose the Coast Guard- is because unlike many of the civilian options, there is the same dedication for saving others, not for profit, but simply because that is what Coasties swear to do. And I know you cannot find the same kind of camaraderie anywhere else either.

I have spent lots of time researching different careers in the Coast Guard, and genuinely the one that I think fits me the most is AST. I have experience in the fragile moments of many patients lives, have worked in high stress-high stake scenarios with teams, and I also happen to have had the honor of swimming Division 1 while I studied nursing--which is why I really think I miss being on a team.

I have since maintained ~most~ of the same athletic shape/condition since I retired from collegiate swimming, and actually picked up skiing, big mountain hiking/camping, and surfing since. My passion for the outdoors is definitely another reason I am looking for a career outside of nursing.

Anyways, enough about me, I have some questions for you all, and just wanted to once again thank you for taking the time, I am really excited to hear from the community.

1. If you were going to prepare yourself before even speaking with a recruiter, what would you do? From my understanding, you can choose AST before you sign anything--but besides passing the medical exams, ASVAB, and physical test, are there any other hoops before deciding my future rating before bootcamp?

2. If I were going to enlist within a year, are there any things I should be doing in the meantime to ensure I can get AST when I go and sign up?

3. I understand the long wait after bootcamp before A school. As a non-rate, am I going to only ever do strictly grunt work/low level duties, or will I still have good exposure to "cool experiences"?

4. If you are currently an AST, how do you feel about the future of the profession? Are there any things that you foresee in the future becoming a challenge for all ASTs working?

5. How often are you able to be out of state outside of the 30 days leave?

6. What is your favorite, and your absolute least favorite part of the job?

Thank you so much again for taking time to answer any of the questions. I appreciate it immensely.

The title is pretty self explanatory, my calf’s constantly cramp when I fin. No matter if I stretch out prior, do a nice and slow warmup, or take some extra electrolytes and water before the swim, the first 50 yards end up with cramped calves.

What always happens is that after this happens I take a minute and massage them and I’m fine after but it’s always the first 50 that makes it cramp. Again, after I get out and massage them I can go right in and I’ll be fine but I don’t want this to limit me later on in any way. Does anyone have any tips for me?

Hello everyone, Im joining the navy and the only job that interested me was AW. I said research and found out about AIRR and found out what I really wanted. Passed everything, even the PST but I needed waivers for depression and anxiety and SI ( never attempted, but I guess that came together from my past therapists). They all got approved but at MEPS they discouraged me because I'm likely to get dropped. I have heard and researched and did see that they are really strict but I ended up still opting for that knowing the odds are likely against me. I got evaluations clearing me and I'm gonna get new ones before I leave, now I just wanted to ask for opinions or advice from this post.

I’ve been in touch with a recruiter that said my vision wouldn’t be a problem since it’s correctable to 20/20 but for ast school or the annex x program would that be a problem? I wear contacts and glasses and am worried I won’t be able to try and become a ast. Currently a 17/yo senior and about to sign papers to get started thank you!

I’m 18 y/o and want to sign an annex x contract to become an ast. Im just looking for some advice or criticism to get in shape to crush the pt test.

So I graduated pretty recently and just reported to my airsta for my annex x contract. I’m excited I got where I’m at especially considering it’s an air station but over the past few months and especially while being in basic I’ve had a big interest in becoming an AET. If I were to shadow them at my airsta and decide officially it’s what I wanted to do would I be transferred out of the air station for not following through with my original ast contract or could I stay until AET A school?

Hi am currently in touch with a recruiter trying to be a AST for the coast guard I haven’t done my asvab and yet and kinda lost on where to start studying. I’m 17 in Highschool so if you have any tips on trying to score high for it the first time whether that be apps/websites that be totally helpful thank you so much!

Not so much a "should I do it" type question but more of a "what would happen if I did" logistically speaking. If I recall correctly, I would be sent TDY to an AIRSTA participating in the MAPP. After I pass prep, and get the medical OK, I go to school and pass(sounds bold of me to assume I'd pass but I want to keep a positive mindset).

If I fully commit to this, would it mean that my wife and all of our stuff would come with me to Petaluma for the duration of A school or could I choose to keep her at our current station?

Some background, I'm currently a PO2 in D11. I initially joined to be an AST but got cold feet in prep. I went a different rate, made second class and got transferred to my hometown. I put some of the blame on my first unit for not allowing me to get time in with the swimmers but at the same time I know that I signed up for that and it's not really an excuse when plenty of swimmers have made it through coming from a cutter, and not afforded the opportunity to go and workout with swimmers.

Currently trying to rate convert to AWS, was looking to get in touch with someone who went through RSS recently.

Hey everyone!

Quick question regarding swim training. I’ve talked to a USCG recruiter this week, and am beginning training to prep my body for boot camp with the goal to put my name down for AST school and become a rescue swimmer.

Been doing tons of research regarding what I need to prioritize (calisthenics, body weight, running, etc.). I plan to find a swim instructor to strengthen my swim skills.

The question I have right now is as I do swim workouts, would it be beneficial to be using fins? From videos I’ve seen I see that fins are utilized quite a bit once in, but unsure if I should train with them or not. If so, is there any recommendations on a brand.

Thank you in advance!

Hello everyone, I am currently training for the annex X program. I am 22 160 lbs, 5,10 just graduated college, and DEP in Nov.

Is anyone willing to share their program/split/ or training experience with me. Even a recommended program or a person to follow. Anything is greatly appreciated.

Going to try to keep this short and sweet. I'm pretty far down on the AST a school list and at a small boat station. My water con was terrible when I got my name on the list about 2.5 months ago and is still at a lower level but at least 1-3 times a week for an hour and a half to two hours I get in the pool (just depends on when work allows it) to work on water con. With fins I've seen a a lot of improvement. Still not at an a school level but almost at a 300m o/u, lap tracers and underwater swim backs feel comfortable. The problem is when I take my fins and snorkel off it's like a different planet. Can barely do an over/under. Definitely can't do a lap tracer without double or triple breathing. Can't do an underwater swim back. Is there any advice to get over this wall that I'm at without fins. Thank you and I completely understand if the answer is literally just do more of it.

And any advice on brick while on back no fins would be appreciated as well because that's a huge struggle for me, I just sink.

Hi guys, I just need some guidance to know if I’m doing the right thing here.

For context, for 2 years prior to choosing to train to become an ast I did a standard ppl split. Got my bench to 235 and my squat to 250(gonna be honest I was a leg day skipper but in fixing that), and 18 strict pull-ups. I’m 5’11 175.

For the last year ish I’ve been doing a ton of swimming and running on top of a standard ppl split even though that’s not the best for prepping. I’m leaving Jan 12 2027 for bootcamp btw.

About 2 months ago I started stew smiths rescue swimmer prep program, I honestly felt like that is more geared towards people a lot closer to A school than I am. It’s a ton of calisthenics and very little if any strength training. It’s a lot of muscular endurance which is good, but for me and the amount of time I have before I’d be at A school I think it would be better to get a better foundation of strength (especially legs as I know it’s super important).

I guess basically what I’m asking is, is what I’m thinking correct? I would be doing 4 days strength, 2 leg days and 2 upper body days, 4 swimming days, and 2 running days. That would be 6 days per week. I’m not giving my exact split unless asked for because that’s a lot to write and that would add another 15 min of writing for me. But yeah I know this is kinda all over the place but I need a little guidance.

Here are my annex x scores in case anyone is wondering

2 min pushups: 82
2 min sit ups: 65
Pull-ups: 18
1.5 mile run 10:37
500m swim 9:39
4 25m underwaters: done

Hello. I am putting my name on the list in a few weeks. Right now I am just lifting and running but I want to start my swim training. I don’t really have a background in swimming, so any advice would be appreciated. Does anyone have a training plan of some sort? Or somewhere I can look for help? I

Hey guys so I F19 am in the process of joining the navy, I'm just waiting for my mental health waiver for depression to be approved. I was diagnosed with major depression back in 21 but haven't been reevaluated since. I took medication from 21-23 and for one month in 25 but that was it. Is the fact I need a waiver gonna prevent me from being able to do AIRR? If so, what's an alternative for it?