Week 10 of BUD/S Prep
Long days grow, everything else repeats week 9. A good week to check that the strength split (upper and core, lower and push-sit-pull) is still being done every day, because it is the first thing candidates drop when tired.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run5.25 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim19 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run8 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim1900 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run19 min | Upper/Core |
| Saturday | Interval swim8 reps | Lower/Push-Sit-Pull |
What changes from week 9
- Monday, long slow distance run: 5 miles to 5.25 miles
- Thursday, long slow distance swim: 1800 yards to 1900 yards
The build block
Weeks 7 to 11 raise volume steadily. Long runs pass five miles, long swims pass a mile, and interval days add a rep roughly every two weeks. Core work moves to the second prescription tier. This is the block where most candidates feel the first real fatigue, so sleep and food matter as much as the sessions.
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