Week 4 of BUD/S Prep
A repeat of week 3's intervals and continuous sessions with longer long days. Use the flat week on the hard sessions to clean up form: stroke count on the swim, cadence on the run.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run3.75 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 swim1300 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 3
- Monday, long slow distance run: 3.5 miles to 3.75 miles
- Thursday, long slow distance swim: 1200 yards to 1300 yards
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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