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.
Ready to start training?
The NSW PT Guide has everything you need for BUD/S. ZeroPhase makes it easier: today's workout, brackets from your PST, every rep logged.
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