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.
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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