Week 2 of BUD/S Prep
Only the long days change: the run adds a quarter mile and the swim adds 100 yards. Everything else repeats. That small step is the size of every weekly increase on the long days for the next six months.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run3.25 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim15 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run4 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim1100 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run15 min | Upper/Core |
| Saturday | Interval swim4 reps | Lower/Push-Sit-Pull |
What changes from week 1
- Monday, long slow distance run: 3 miles to 3.25 miles
- Thursday, long slow distance swim: 1000 yards to 1100 yards
The foundation block
Weeks 1 to 6 build the base. Distances are short enough that a candidate who passes the PST minimums can finish every session, and the point is to establish the six-day rhythm: three runs, three swims, strength or calisthenics every day. Core work is two sets of each exercise. If a session feels easy, that is by design. Adaptation comes from consistency in this block, not from intensity.
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