Week 18 of BUD/S Prep
Hard sessions repeat week 17 with longer long days. Take an easy day if the long run and the Saturday swim intervals are both leaving you flat.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run7.25 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 swim2700 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 17
- Monday, long slow distance run: 7 miles to 7.25 miles
- Thursday, long slow distance swim: 2600 yards to 2700 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.
Ready to start training?
ZeroPhase turns the 26-week NSW training guide into a daily digital program with PST tracking and automatic plan adjustments.
Start Your TrainingNot ready to start? Take the standards with you.
Get the PST standards and week 1 of the plan by email. Occasional training emails after that, nothing weekly, one-click unsubscribe.