Week 6 of BUD/S Prep
The last week of the foundation block. The long swim reaches 1500 yards, three times the PST distance. Core exercises move to their second prescription tier next week.
The six sessions
| Day | Cardio | Strength |
|---|---|---|
| Monday | Long slow distance run4.25 miles | Upper/Core |
| Tuesday | Continuous high-intensity swim17 min | Lower/Push-Sit-Pull |
| Wednesday | Interval run6 reps | Core/Push-Sit-Pull |
| Thursday | Long slow distance swim1500 yards | Core/Push-Sit-Pull |
| Friday | Continuous high-intensity run17 min | Upper/Core |
| Saturday | Interval swim6 reps | Lower/Push-Sit-Pull |
What changes from week 5
- Monday, long slow distance run: 4 miles to 4.25 miles
- Thursday, long slow distance swim: 1400 yards to 1500 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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