How to Swim 25 Meters Underwater for the IFT (Safely)
Read this first. Never train breath-holds or underwater swims alone. Always train with a trained buddy or lifeguard on deck, watching you for the whole swim. That person should know you are doing underwaters. Never train breath-holds in a bathtub, in open water, or as a contest. Stop as soon as you want to stop.
Two 25m underwater swims sit right before the 500m in the IFT (the test formerly called the PAST). They’re pass/fail, and one early surface fails the whole test. The good news: this event is mostly about technique and calm, and you can train both safely.
The rules
- Two underwater swims, each on a 3-minute cycle.
- Take a breath, submerge, push off the wall and swim 25 meters underwater.
- Then surface swim back to the start, any stroke. The second cycle starts when the first 3 minutes end.
- Break the surface during the underwater portion and that event fails. You must pass both.
- Allowed gear: swimsuit, sports bra, goggles or a scuba mask. The test is in a pool with a lifeguard or medical support on duty.
See every IFT event on the PAST/IFT standards page.
Technique
The push-off
Get low before you leave the wall, push hard and hold a tight streamline: arms overhead, head between your arms. A strong push-off covers a lot of distance with almost no effort.
The stroke
Most candidates use a long breaststroke-style arm pull down to the hips, a glide, then a recovery close to the body with a frog kick. Each cycle should end in a glide. Don’t rush the next stroke. Brian covers form in what is the proper form for underwaters and what stroke technique can be used.
Depth and direction
Stay a little below the surface, deep enough that you won’t break it by accident. Use the lane line or the floor line to stay straight. Zig-zagging adds distance.
Stay relaxed
Smooth, unhurried strokes are the goal. If you feel yourself rushing, you’re working harder than you need to.
A safe training progression
Every session below assumes a trained buddy or lifeguard on deck, watching you the entire time.
- Technique first. Practice the push-off and glide, then single stroke cycles, surfacing whenever you want. Focus only on a smooth stroke.
- Short distances. Swim a short distance underwater, then surface and swim back easy. Take full, easy rest between efforts.
- Build gradually. Add distance in small steps over weeks, not in one session. If a distance feels like a struggle, go back to the last one that felt easy.
- Add the cycle. Once 25m is comfortable, practice the test format: underwater, surface swim back, rest until 3 minutes, then repeat once.
- Rehearse it tired. Closer to test day, practice it as part of a full mock IFT, after calisthenics and the run, with your buddy watching.
Rules for every session: a trained buddy or lifeguard watching from the deck; take a normal breath before you go under, don’t over-breathe; no breath-hold contests, no “one more meter” pushes; stop for the day when your stroke gets ragged.
On test day
- Use your 30-minute rest after the run to get calm, not to warm up hard.
- Use the same goggles or mask you trained with.
- Push off, streamline, count your strokes, and keep the glide.
- After the first one, use the rest of the 3 minutes to settle before the second.
Then comes the 500m. Read the Pararescue swim test guide for pacing.
What candidates have said about BE A PJ programs
“I definitely noticed my cals and endurance absolutely sky rocketed throughout the program. Along with that, my water confidence definitely made a huge improvement. … Your program helped me become more mentally and physically stronger than I have ever been, and for that I thank you.”Daniel R.
These are candidates’ own words about BE A PJ programs and content, not reviews of the Selection HQ app. Individual results vary, and no program can guarantee selection.
Build water confidence with Selection HQ
Selection HQ, the BE A PJ training app, includes Swim Strong, an eight-week swim progression with benchmark tests. You can compare your swim clips side by side to check your technique, and log every mock IFT.
- Log every test and see how far you are from the minimums and from your career field's graduation targets
- Count down to your selection date and see the pace you need to hold
- Swim Strong: an eight-week swim progression with benchmark tests, plus side-by-side swim clip comparison
- Training calendar, journal, fuel log and Oura recovery data in one place
Founding membership: $15/month or $149 for a full year. Founding pricing is for the first 100 founding members.
See Selection HQ founding pricing14-day money-back guarantee on your first payment. Selection HQ helps you track your preparation. No app or program can guarantee selection.
Frequently asked questions
What are the rules for the 25m underwater swim?
You take a breath, submerge, push off the wall and swim 25 meters without breaking the surface, then surface swim back with any stroke. You do this twice, each on a 3-minute cycle. Breaking the surface during the underwater portion fails the event, and you must pass both.
What stroke should I use underwater?
Most candidates use a breaststroke-style pull with a frog kick and a long glide. It is smooth and easy to control. Pick one technique and practice it until it is relaxed and repeatable.
Is it safe to practice underwater swims by myself?
No. Never train breath-holds or underwater swims alone. Always have a trained buddy or lifeguard on deck watching you for the whole swim, and stop as soon as you want to.
Can I wear goggles or a mask for the underwater swim?
Yes. The IFT worksheet allows a swimsuit, a sports bra, and goggles or a scuba mask. Practice with the same gear you will use on test day.
What happens if I come up early on test day?
If you break the surface during the underwater portion, that event is a failure, and failing any event fails the IFT. Ask your recruiter or test administrator when you can retest.
How far should I be able to swim underwater before the IFT?
Be able to complete 25 meters relaxed and in control, with your buddy watching, every time you try. Comfort and consistency matter more than distance records.
Sources
- Air Force Special Tactics: Pararescue careers (official)
- AirForce.com: Pararescue (official recruiting)
- Special Warfare Training Wing: Potential Candidates (official)
Official pages were checked on November 3, 2026.
General fitness information, not medical advice. Standards and course lengths change; confirm current requirements with a Special Warfare recruiter and the official sources above. No program, page or app can guarantee selection.