Week 17 of BUD/S Prep
The long run reaches seven miles and the long swim 2600 yards. Core work steps up. From here the long sessions are the main source of new stress.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run7 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 swim2600 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 16
- Monday, long slow distance run: 6.75 miles to 7 miles
- Thursday, long slow distance swim: 2500 yards to 2600 yards
The intensify block
Weeks 17 to 21 push the long sessions toward race-plus distances: runs of seven to eight miles and swims of 2600 to 3000 yards. Continuous high-intensity blocks lengthen again. A candidate who has stayed healthy through this block is in a strong position; a candidate carrying a nagging injury should back off the long days rather than the intervals, because the intervals are what move PST scores.
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