Week 20 of BUD/S Prep
Long days grow, everything else repeats week 19. The long swim is 2900 yards and the long run 7.75 miles. Six weeks out, this is the week to decide the date of the PST you will report, and to work backward from it.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run7.75 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 swim2900 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 19
- Monday, long slow distance run: 7.5 miles to 7.75 miles
- Thursday, long slow distance swim: 2800 yards to 2900 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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