Week 14 of BUD/S Prep
Hard sessions repeat week 13. The long swim is 2300 yards. Use the repeat to settle the new two-block structure on the continuous days.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run6.25 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim2 x 12 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run10 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim2300 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run2 x 12 min | Upper/Core |
| Saturday | Interval swim10 reps | Lower/Push-Sit-Pull |
What changes from week 13
- Monday, long slow distance run: 6 miles to 6.25 miles
- Thursday, long slow distance swim: 2200 yards to 2300 yards
The load block
Weeks 12 to 16 are the middle of the program. Interval days reach their ceiling of ten reps and stay there, so the progression shifts to the long days and to the continuous high-intensity sessions, which split into two blocks with a rest between them. Core work adds a third set. This is a good block for a retest PST, because the calibrated paces from week 1 are probably too slow by now.
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