Week 3 of BUD/S Prep
Intervals go from four reps to five, and the continuous sessions go from 15 minutes to 16. This is the first week where three different session types get harder at once, so expect the legs to feel it by Saturday.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run3.5 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim16 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run5 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim1200 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run16 min | Upper/Core |
| Saturday | Interval swim5 reps | Lower/Push-Sit-Pull |
What changes from week 2
- Monday, long slow distance run: 3.25 miles to 3.5 miles
- Tuesday, continuous high-intensity swim: 15 min to 16 min
- Wednesday, interval run: 4 reps to 5 reps
- Thursday, long slow distance swim: 1100 yards to 1200 yards
- Friday, continuous high-intensity run: 15 min to 16 min
- Saturday, interval swim: 4 reps to 5 reps
The foundation block
Weeks 1 to 6 build the base. Distances are short enough that a candidate who passes the PST minimums can finish every session, and the point is to establish the six-day rhythm: three runs, three swims, strength or calisthenics every day. Core work is two sets of each exercise. If a session feels easy, that is by design. Adaptation comes from consistency in this block, not from intensity.
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