Week 16 of BUD/S Prep
Continuous sessions grow to two by 14 minutes and the long swim reaches 2500 yards, five times the PST distance. Core work moves to its next tier next week.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run6.75 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim2 x 14 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run10 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim2500 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run2 x 14 min | Upper/Core |
| Saturday | Interval swim10 reps | Lower/Push-Sit-Pull |
What changes from week 15
- Monday, long slow distance run: 6.5 miles to 6.75 miles
- Tuesday, continuous high-intensity swim: 2 x 12 min to 2 x 14 min
- Thursday, long slow distance swim: 2400 yards to 2500 yards
- Friday, continuous high-intensity run: 2 x 12 min to 2 x 14 min
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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