Week 24 of BUD/S Prep
The long run is 8.75 miles and the long swim 3300 yards. Continuous sessions stay at two by 18 minutes.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run8.75 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 swim3300 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 23
- Monday, long slow distance run: 8.5 miles to 8.75 miles
- Thursday, long slow distance swim: 3200 yards to 3300 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.
Ready to start training?
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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