Week 19 of BUD/S Prep
Continuous sessions grow to two by 16 minutes. The long run is 7.5 miles. If a retest PST is due, do it early in the week, before the long run.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run7.5 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim2 x 16 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run10 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim2800 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run2 x 16 min | Upper/Core |
| Saturday | Interval swim10 reps | Lower/Push-Sit-Pull |
What changes from week 18
- Monday, long slow distance run: 7.25 miles to 7.5 miles
- Tuesday, continuous high-intensity swim: 2 x 14 min to 2 x 16 min
- Thursday, long slow distance swim: 2700 yards to 2800 yards
- Friday, continuous high-intensity run: 2 x 14 min to 2 x 16 min
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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