Week 23 of BUD/S Prep
Hard sessions repeat week 22 with longer long days. Five weeks from the end, this is a good time to book the official PST if you have not.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run8.5 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 swim3200 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 22
- Monday, long slow distance run: 8.25 miles to 8.5 miles
- Thursday, long slow distance swim: 3100 yards to 3200 yards
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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