Week 11 of BUD/S Prep
The long swim reaches 2000 yards and intervals reach nine reps. Continuous sessions hit 20 minutes.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run5.5 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim20 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run9 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim2000 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run20 min | Upper/Core |
| Saturday | Interval swim9 reps | Lower/Push-Sit-Pull |
What changes from week 10
- Monday, long slow distance run: 5.25 miles to 5.5 miles
- Tuesday, continuous high-intensity swim: 19 min to 20 min
- Wednesday, interval run: 8 reps to 9 reps
- Thursday, long slow distance swim: 1900 yards to 2000 yards
- Friday, continuous high-intensity run: 19 min to 20 min
- Saturday, interval swim: 8 reps to 9 reps
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.
Ready to start training?
The NSW PT Guide has everything you need for BUD/S. ZeroPhase makes it easier: today's workout, brackets from your PST, every rep logged.
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