Week 26 of BUD/S Prep
The final week: a 9.25-mile long run, a 3500-yard long swim, two by 20-minute continuous sessions, and ten-rep intervals. Finish the week, rest two or three days, then take the PST you will report.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run9.25 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim2 x 20 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run10 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim3500 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run2 x 20 min | Upper/Core |
| Saturday | Interval swim10 reps | Lower/Push-Sit-Pull |
What changes from week 25
- Monday, long slow distance run: 9 miles to 9.25 miles
- Thursday, long slow distance swim: 3400 yards to 3500 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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