Week 21 of BUD/S Prep
The long run reaches eight miles and the long swim 3000 yards. Last week of the intensify block; core work moves to its final tier next week.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run8 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 swim3000 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 20
- Monday, long slow distance run: 7.75 miles to 8 miles
- Thursday, long slow distance swim: 2900 yards to 3000 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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