Week 22 of BUD/S Prep
The peak block begins. Continuous sessions grow to two by 18 minutes and core work reaches its final prescription. The long swim passes 3000 yards.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run8.25 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim2 x 18 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run10 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim3100 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run2 x 18 min | Upper/Core |
| Saturday | Interval swim10 reps | Lower/Push-Sit-Pull |
What changes from week 21
- Monday, long slow distance run: 8 miles to 8.25 miles
- Tuesday, continuous high-intensity swim: 2 x 16 min to 2 x 18 min
- Thursday, long slow distance swim: 3000 yards to 3100 yards
- Friday, continuous high-intensity run: 2 x 16 min to 2 x 18 min
The peak block
Weeks 22 to 26 finish the program with the longest sessions in the guide: a 9.25-mile run and a 3500-yard swim in the final week, and continuous high-intensity blocks of two by twenty minutes. Core work reaches its final tier. The last week is a good time to schedule the PST you will actually report, with two or three easy days before it.
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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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