Pre Buds Workout

Pre-BUD/s Workout Program
Important: Before attempting to conduct any exercises contained in this workout guide, first consult a
physician to ensure that you are physically able to engage in strenuous physically activity. This is a guide
that is to be adapted based on your personal physical ability. Physical fitness is important but safety is
paramount.
INTRODUCTION
This workout is designed to prepare candidates to meet the standards of Week 1 of Basic Underwater
Demolitions / SEAL (BUD/S) Training. It is a 35-week program created for candidates to exceed the PST
standards and attain a high state of physical readiness prior to reporting to BUD/S.
Do not attempt this workout without first being cleared by a physician. Many of these exercises are
strenuous and can cause injury if you have existing medical conditions or you are not accustomed to
exercising on a regular basis.
Once you get started on the program, pay close attention to how each exercise should be performed. When
done properly you will maximize your results and minimize injury risk. If you experience shortness of breath,
dizziness, or chest pain during exercise you should discontinue the exercise and seek medical attention.
Review the 35-week program and determine what level of the program you could currently complete for each
subcategory (Cardio, Physical Training, and Swim). For example if your prior training background involved
a lot of running but you are not a strong swimmer and don’t have good upper body strength it would be
recommended that you begin with the week 1 workouts for swimming and physical training. For the running
aspect you should begin at a level just below your current running program. Individuals with an extensive
swimming background may be able to begin at a later phase of the swim program however, if you are not
accustomed to running it is recommended that you begin with the week 1 cardio program. You should select
and start at a level where you can perform that weeks’ prescribed exercise program without interruption due to
fatigue or inability to meet the recommended pace (cardio), repetitions (physical training), or distance (cardio
or swim).
There are no shortcuts in preparing your body for the various physical demands of BUD/S training. You may
be putting yourself at risk of injury if you begin at a too advanced level or if you advance to the next workout
without completing the previous workouts.
Make sure that you follow the rest periods listed on the program for the cardio and swim workouts. For the
physical training sessions it is recommended that you do one set of an exercise followed by a brief rest
interval (15 to 30 seconds) and then begin the following exercise. For example on the week 1 Thursday
program you should do 1 set of 5 dips, rest 15-30 seconds, 1 set of 30 squats, rest 15-30 seconds, 1 set of 3
reverse pull-ups, and then repeat the cycle for the second set of each exercise. This pattern should be
followed for each physical training session and over time you can reduce the rest period between each
exercise.
A few things to remember:
NEVER swim alone. ALWAYS have a swim buddy. If you cannot find a swim buddy, at least, swim in a
pool with a lifeguard on duty. If at any point in the program something doesn’t feel right or you think you
may have injured yourself, CONSULT A PHYSICIAN.
2006 Naval Special Warfare Center, All Rights Reserved

PRE-BUD/S WORKOUT PROGRAM
WEEK 1 OF 35
CARDIO PHYSICAL TRAINING SWIM

o Stretch o 2 x 15 PUSHUPS OFF
o Run for 5:00 min o 2 x 20 SIT UPS
MONDAY
o Walk for 1:00 min o 3 x 15 SQUATS

o Run for 5:00 min o 1 x 10 TRICEP PUSH UPS
o Stretch o 2 x 15 FRONT LUNGES
o 2 x 15 FLUTTER KICK
o 3 x 3 PULL UPS
o Stretch OFF WARM UP:

o Run for 5:00 min o 100m kick, bottom arm out straight
TUESDAY
o Walk for 1:00 min MAIN SET:

o Run for 6:00 min o 2 x 200m Sidestroke, 70% effort, 3 Min
o Stretch rest
COOL DOWN: 100m Sidestroke, easy
TOTAL: 600m
o Bike for 25:00 min o 2 x 15 PUSHUPS WARM UP:

WEDNESDAY
o Stretch o 2 x 20 SITUPS o 100m kick, bottom arm out straight

o 3 x 15 SQUATS MAIN SET:
o 1 x 10 TRICEP PUSH UPS o 2 x 200m Sidestroke, 70% effort, 3 Min
o 2 x 15 FRONT LUNGES rest
o 2 x 15 FLUTTER KICK COOL DOWN: 100m Sidestroke, easy
o 3 x 3 PULL UPS TOTAL: 600m
o Stretch o 2 x 5 DIPS OFF

THURSDAY
o Run 1 mile at 8:30 min pace o 2 x 30 SQUATS

o Walk for 1:00 min o 2 x 3 REVERSE PULL UPS
o Run 1 mile at 9:00 min pace
o Stretch
AM o 2 x 20 PUSH UPS OFF

o Stretch o 2 x 5 SINGLE LEG SQUATS
FRIDAY
o Run for 6:00 min o 2 x 5 DIPS

o Walk for 1:00 min o 3 x 20 SIT UPS
o Run for 7:00 min o 3 x 10 FLUTTER KICKS
o Stretch o 3 x 10 LEG LEVERS
PM o 2 x 5 MTN CLIMBER PULL UPS
o Walk/Hike for 4 miles
o Bike for 25:00 min o 2 x 10 SIDE LUNGE WARM UP:

SATURDAY
o Jump Rope for 4:00 min o 2 x 15 SIDE BRIDGE o 100m sidestroke, easy
o 3 x 25 HEEL/TOE RAISES MAIN SET:
o 1 x 10 SCISSORS o 1 x 200m Sidestroke, 70% effort, 30 sec
o 2 x 10 BICYCLE ABS rest
COOL DOWN: 100m Kick, easy
TOTAL: 400m
o Jog ¼ mile o 2 x 12 FRONT LUNGES OFF

o Stretch o 2 x 15 SIDE LUNGES
SUNDAY
o Sprints 6 x 100yds at 18 sec pace, 50 sec o 2 x 10 SIDE BRIDGE

rest
o Sprints 6 x 50yds at 8 sec pace, 30 sec
rest
o Jog ¼ mile
o Stretch
WEEK 2 OF 35

o Stretch o 1 x 20 PUSH UPS OFF
o Run 1 mile at 9:00 min pace o 1 x 10 BICYCLE ABS
MONDAY
o Stretch o 2 x 10 TRICEP PUSH UPS

o 2 x 20 SIT UPS
o 1 x 15 FLUTTER KICKS
o 2 x 20 SQUATS
o 2 x 5 PULL UPS
o 2 x 10 SIDE LUNGES
o 2 x 3 REVERSE PULL UPS
o Jog ¼ mile o 3 x 30 HEEL/TOE RAISES WARM UP:

o Stretch o 4 x 5 DIVE BOMBER PUSH UPS o 100m kick, bottom arm out straight
TUESDAY
o Sprints 8 x 100yds at 18 sec pace, 50 sec o 2 x 3 CLOSE GRIP PULL UPS MAIN SET:
rest o 2 x 10 SCISSORS o 2 x 200m Sidestroke, 70% effort, 2 min
o Jog ¼ mile o 4 x 10 FRONT LUNGES rest
o Stretch COOL DOWN: 100m Sidestroke, easy
TOTAL: 600m
o Bike for 25:00 min o 3 x 20 PUSH UPS OFF

WEDNESDAY
o Rower for 5:00 min o 5 x 20 SIT UPS

o Stretch o 2 x 3 PULL UPS
o 3 x 5 MTN CLIMBER PULL UPS
o 2 x 15 BICYCLE ABS
o 3 x 25 SQUATS
o 3 x 6 DIPS
o Jump Rope for 5:00 min

THURSDAY
o Run 1 mile at 8:30 min pace o 100m kick, bottom arm out straight
o Walk/rest for 4 minutes o 100m sidestroke, easy
o Run 1 mile at 9:00 min pace MAIN SET:
o Stretch o 2 x 200m Sidestroke, 70% effort, 3 min
rest
COOL DOWN: 100m Sidestroke (No fins)
TOTAL: 700m

o 2.5 miles at 9:15 min pace o 2 x 4 MTN CLIMBER PULL UPS
FRIDAY
o Stretch o 4 x 20 SIT UPS

o 2 x 15 LEG LEVERS
o 2 x 3 CLOSE GRIP PULL UPS
o 3 x 15 SIDE BRIDGE
o 2 x 3 PULL UPS
o 3 x 5 SINGLE LEG SQUATS
o Bike for 30:00 min OFF WARM UP:

SATURDAY
o Rower for 5:00 min o 100m kick, bottom arm out straight
o Jump Rope for 5:00 min o 100m sidestroke, easy
MAIN SET:
o Stretch o 1 x 200m Sidestroke, 70% effort, 2 min rest
o 1 x 100m kick (fins)
o 1 x 100m Sidestroke (fins)
TOTAL: 700m
AM OFF OFF
o Stretch
SUNDAY
o Run for 8:00 min

o Walk for 2:00 min
o Run for 8:00 min
o Stretch
PM
WEEK 3 OF 35

PM o 2 x 25 PUSH UPS OFF
o 4 x 25 SIT UPS
o Bike for 20:00 min o
MONDAY
3 x 4 PULL UPS
o Elliptical for 10:00 min o 3 x 10 FRONT LUNGES
o Rower for 10:00 min o 2 x 3 CLOSE GRIP PULL UPS
o 2 x 10 TRICEP PUSH UPS
o Stretch o 2 x 20 FLUTTER KICKS(4 CNT)
o 2 x 20 LEG LEVERS
o 1 x 20 SCISSORS
o 2 x 10 BICYCLE ABS (4 CNT)
o 3 x 8 DIPS
AM o Jump Rope for 5:00 min WARM UP:

o Stretch o 4 x 25 SQUATS o 100m kick, bottom arm out straight
TUESDAY
o Run for 15:00 min o 4 x 10 SIDE BRIDGE o 100m sidestroke, easy (fins)
MAIN SET:
o Stretch o 3 x 5 SINGLE LEG SQUATS o 2 x 200m Sidestroke, 80% effort, 2 min rest
o 1 x 100m Sidestroke (fins), 70% effort, 2 min rest
TOTAL: 800m
o Bike for 20:00 min o 3 x 20 PUSH UPS WARM UP:

WEDNESDAY
o Rower for 10:00 min o 3 x 5 PULL UPS o 100m kick, bottom arm out straight
o Stretch o 4 x 25 SIT UPS o 200m sidestroke, easy
o 3 x 10 DIVEBOMBER PUSH UPS
o 3 x 15 BACK EXTENSIONS– Arms and Opposite
MAIN SET:
Leg Alt. o 1 x 200m Sidestroke, 90% effort, 2 min
o 3 x 5 DIPS rest
o 2 x 10 SCISSORS COOL DOWN: 100m Sidestroke (fins)
TOTAL: 600m
OFF o Jump Rope for 7:00 min OFF

THURSDAY
o 2 x 15 FRONT LUNGES
o 4 x 20 HEEL/TOE RAISES
o Stretch
OFF o 4 x 5 MTN CLIMBER PULL UPS OFF

o 2 x 15 BACK EXTENSIONS - Arms
FRIDAY
o 3 x 10 SCISSORS
o Stretch
o Jump Rope for 4:00 min o 4 x 25 PUSH UPS WARM UP:

SATURDAY
o Hike/Walk for 30:00 min o 5 x 25 SIT UPS o 100m kick, bottom arm out straight
o 3 x 4 PULL UPS o 100m sidestroke, easy (No fins)
MAIN SET:
o 1 x 25 FLUTTER KICKS (4 CNT) o 1 x 200m Sidestroke, 80% effort, 2 min rest
o 2 x 25 LEG LEVERS o 1 x 200m Sidestroke (fins), 70% effort, 1 min rest
TOTAL: 700m
o Bike for 30:00 min OFF OFF

o Stretch
SUNDAY

WEEK 4 OF 35

o Run 2 miles at 8:40 min pace o 2 x 6 PULL UPS
MONDAY

o 3 x 20 FLUTTER KICKS(4 CNT)
o 3 x 10 BACK EXTENSIONS - Legs
o 3 x 7 DIPS
o Jog ¼ mile o 1 x 20 PUSH UPS OFF

o Stretch o 3 x 25 SQUATS
TUESDAY
o Sprints 3 x 800yds at 4:00 min pace, 4 o 3 x 7 DIPS

min rest b/w runs o 3 x 20 SIDE BRIDGE
o Stretch o 2 x 25 HEEL/TOE RAISES
o Walk/Hike 3 miles o 3 x 30 PUSH UPS WARM UP:

WEDNESDAY
o Stretch o 2 x 4 CLOSE GRIP PULL UPS o 200m kick, bottom arm out straight (No
o Jump Rope for 6:00 min o 3 x 30 LEG LEVERS fins)
o 3 x 10 BACK EXTENSIONS – Arms o 200m sidestroke, easy (No fins)
o 3 x 25 SCISSORS MAIN SET:
o 2 x 15 FRONT LUNGES o 1 x 400m Sidestroke (fins), 70-80% effort,
o 2 x 15 SIDE LUNGES 40 sec rest
COOL DOWN: 100m Sidestroke (fins), easy
TOTAL: 900m
o Stretch OFF OFF

THURSDAY
o Run 2.5 miles at 8:45 min pace

o Stretch
OFF o Jump Rope for 5:00 min WARM UP:

o 3 x 25 PUSH UPS o 100m kick, bottom arm out straight (No fins)
o 100m sidestroke, easy (No fins)
FRIDAY

MAIN SET:
o 3 x 20 BACK EXTENSIONS – Arm and o 1 x 200m Sidestroke (fins), 70-80% effort, 2 min
Opposite Leg Alt. rest
o 2 x 10 TRICEP PUSH UPS o 1 x 400m Sidestroke (fins), 70-80% effort, 2 min
o 3 x 20 LEG LEVERS rest
o Stretch COOL DOWN: 200m Sidestroke (No fins), easy
TOTAL: 1000m
o Jog ¼ mile o 2 x 15 PUSH UPS OFF

SATURDAY
o Stretch o 2 x 5 REVERSE PULL UPS

o Sprints 8 x 100yds at 16 sec pace, 45 sec o 3 x 10 DIVEBOMBER PUSH UPS
rest o 3 x 6 MTN CLIMBER PULL UPS
o Sprints 6 x 50yds at 7 sec pace, 20 sec o 3 x 5 SINGLE LEG SQUATS
rest o 2 x 30 SQUATS
o Jog ¼ mile
o Stretch
AM o 2 x 25 HEEL/TOE RAISES OFF

o Stretch
SUNDAY
o Run 2 miles at 8:30 min pace

o Stretch
PM
WEEK 5 OF 35

OFF o 4 x 25 PUSH UPS OFF
o 4 x 25 SIT UPS
MONDAY

o 3 x 20 FLUTTER KICKS (4 CNT)
o 3 x 8 DIPS
o 2 x 4 PULL UPS
AM o 5 x 20 SQUATS WARM UP:

o Stretch o 2 x 25 HEEL/TOE RAISES o 100m kick, bottom arm out straight (No fins)
TUESDAY
o Run 3 miles at 8:45 min pace o 3 x 15 SIDE BRIDGE o 100m sidestroke, easy (No fins)
MAIN SET:
o Stretch o 1 x 400m Sidestroke (fins), 70-80% effort, 2 min
PM rest
o Walk/Hike 2 miles COOL DOWN: 100m Sidestroke (fins), easy
TOTAL: 700m

WEDNESDAY
o Stretch o 100m kick, bottom arm out straight (No fins)

o 2 x ROPE CLIMBS o 200m sidestroke, easy (No fins)
o 3 x 12 TRICEP PUSH UPS MAIN SET:
o 3 x 30 LEG LEVERS o 2 x 400m Sidestroke (fins), 70-80% effort, 40 sec
o 4 x 10 SIDE LUNGES COOL DOWN: 100m Sidestroke (No fins), easy
o 3 x 5 MTN CLIMBER PULL UPS TOTAL: 1200m
o 3 x 20 SCISSORS
o Jog ¼ mile OFF OFF

THURSDAY
o Stretch
o Sprints 3 x 400yds at 1:40 min pace, 3 min
rest b/w runs
o Jog ½ mile at 4:00 pace
o Stretch

o 5 x 25 SIT UPS
o 3 x 4 PULL UPS
FRIDAY

o 3 x 15 BACK EXTENSIONS – Arms
o 3 x 35 LEG LEVERS
o 3 x 10 SIDE LINGES
o 3 x 35 SCISSORS
o 3 x 10 DIPS
AM OFF [Optional SWIM]

SATURDAY
o Stretch WARM UP:

o Run 3 miles at 8:40 min pace o 200m kick, bottom arm out straight (No fins)
o Stretch MAIN SET:
PM o 2 x 400m Sidestroke (fins), 70-80% effort, 2 min
o Hike/ Walk for 2 miles rest
TOTAL: 1300m
o Stretch

o 2 x 25 PUSH UPS
SUNDAY

o 2 x 25 LEG LEVERS
o 3 x 25 SQUATS
o 2 x 25 SCISSORS
WEEK 6 OF 35

o Bike for 40:00 min o 4 x 20 PUSH UPS OFF
MONDAY
o Rower for 10:00 min o 2 x 10 DIVEBOMBER PUSH UPS

o 8 x 25 SIT UPS
o 3 x 15 BACK EXTENSIONS – Arm and Opposite
Leg Alt.
o 3 x 10 DIPS
AM OFF PM
o Jog ½ mile at 4:30 min pace
WARM UP:
TUESDAY
o Stretch 2-3 mins

o Sprints 1 x 800yds at 3:30 min pace, rest 5 min b/w runs o 200m kick, bottom arm out straight (No fins)
o Sprints 2 x 400yds at 1:30 min pace, rest 3 min b/w runs o 100m sidestroke, easy (No fins)
o Sprints 4 x 100yds at 16 sec pace, rest 50 sec b/w runs MAIN SET:
o Jog ¼ mile o 2 x 400m Sidestroke (fins), 70-80% effort, 3 min
o Stretch rest
COOL DOWN: 100m Sidestroke (No fins), easy
TOTAL: 1200m
o Jog for 20:00 min o 3 x 40 LEG LEVERS OFF

WEDNESDAY
o Stretch o 3 x 15 BACK EXTENSIONS - Legs

o 3 x 8 SINGLE LEG SQUAT
o 3 x 20 SCISSORS
o 4 x ROPE CLIMB
AM o Jump Rope for 8:00 min WARM UP:

THURSDAY
o Bike or Elliptical for 25:00 min o Stretch o 200m kick, bottom arm out straight (No fins)
o Rower for 10:00 min o 3 x ROPE CLIMBS o 100m sidestroke, easy (No fins)
MAIN SET:
o Stretch o 2 x 35 PUSH UPS o 2 x 400m Sidestroke (fins), 70-80% effort, 2 min
PM o 3 x 8 PULL UPS rest
o Walk/Hike for 3 miles o 3 x 25 HEEL/TOE RAISES COOL DOWN: 200m Sidestroke (No fins), easy
o 3 x 40 SIT UPS TOTAL: 1300m
o 2 x 40 SQUATS
o Jog 400yds o 3 x 20 LEG LEVERS OFF

o Stretch o 2 x 3 CLOSE GRIP PULL UPS
o Sprints 3 x 400yds at 90 sec pace, 4 min rest
FRIDAY
o Sprints 2 x 100yds at 16 sec pace, 30 sec rest
o Stretch o 3 x 40 SCISSORS
o 3 x 12 DIPS
o Hike/Walk for 5 miles OFF WARM UP:

SATURDAY

MAIN SET:
o 2 x 400m Sidestroke (fins), 70-80% effort, 1 min
rest
TOTAL: 1100m
o Stretcj OFF OFF

o Jog 1 mile at 8:15 min pace
SUNDAY
o Stretch
WEEK 7 OF 35

o Run 4 miles at 9:00 min pace o 8 x 25 SIT UPS
MONDAY

o 3 x 30 LEG LEVERS
o 3 x 15 BACK EXTENSIONS – Arm and
Opposite Leg Alt.
o Stretch o 2 x 5 CLOSE GRIP PULL UPS OFF

o Run 1 mile at 8:30 min pace o 4 x 10 DIPS
TUESDAY

b/w runs
o Sprints 4 x 100yds at 16 sec pace, 50 sec rest o 2 x 10 SIDE BRIDGE
b/w runs
o Sprints 8 x 50yds at 7 sec pace, 20 sec rest b/w
runs
o Stretch
OFF o 1 x 45 PUSH UPS WARM UP: 200m Sidestroke (No fins), easy
WEDNESDAY
o 3 x 7 PULL UPS MAIN SET:

o 2 x 10 TRICEP PUSH UPS o 4 x 50m Sidestroke (fins), 95% effort, 30 sec rest
o 2 x 5 MTN CLIMBER PULL UPS o 2 x 400m Sidestroke (fins), 70% effort, 2 min rest
o 3 x 20 SQUATS COOL DOWN: 100m Sidestroke (No fins), easy
o 2 x 10 SIDE BRIDGE TOTAL: 1300m
o 3 x 20 SCISSORS
o Stretch o 4 x ROPE CLIMBS OFF

THURSDAY
o Run for 25:00 min o 4 x 12 DIPS

o 3 x 25 HEEL /TOE RAISES

OFF o 2 x 20 PUSH UPS
WARM UP: 100m Sidestroke (No fins), easy
o 4 x 25 SIT UPS MAIN SET:
o 3 x 6 PULL UPS
FRIDAY
o 3 x 12 DIPS o 4 x 50m Sidestroke (fins), 95% effort, 30

o 3 x 40 FLUTTER KICKS(4 CNT) sec rest
o 3 x 40 LEG LEVERS
o 3 x 15 BACK EXTENSIONS – Arm and Opposite Leg Alt. o 2 x 400m Sidestroke (fins), 70-80% effort,
o 3 x 20 SCISSORS
2 min rest
o 2 x 7 REVERSE PULL UPS COOL DOWN: 100m Sidestroke (fins), easy
TOTAL: 1200m
o Jog ½ mile at 4:00 min pace OFF OFF

SATURDAY
o Stretch
o Sprints 2 x 800yds at 3:20 min pace, 5 min
rest
o Sprints 2 x 200yds at 40 sec pace, 2 min
rest
rest
o Stretch
o Hike/Walk for 20:00 min o Jump Rope for 6:00 min OFF
o Stretch o 2 x 15 SIDE BRIDGE
SUNDAY

WEEK 8 OF 35

MONDAY

o 3 x 15 BACK EXTENSIONS – Arm and Opposite
Leg Alt.
o 3 x 10 DIPS
o Stretch o 1 x 20 SIDE BRIDGE WARM UP: 200m Sidestroke (No fins), easy
o Run 1.5 miles in 11:30 min o 3 x 10 SINGLE LEG SQUATS MAIN SET:
TUESDAY
o Stretch o 3 x 15 SIDE LUNGES o 2 x 50m Sidestroke (fins), 95% effort, 30

o 4 x 20 SQUATS sec rest
o 3 x 25 HEEL/TOE RAISES o 1 x 400m Sidestroke (fins), 70-80% effort,
1 min rest
COOL DOWN: 100m Sidestroke (No fins),
easy
TOTAL: 800m
o
o Bike for 30:00 min Jump Rope for 5:00 min
WARM UP: 400m Sidestroke (No fins), easy
WEDNESDAY
o 2 x 20 PUSH UPS
o Stretch o 3 x 6 PULL UPS MAIN SET:
o 2 x 6 REVERSE PULL UPS o 2 x 50m Sidestroke (fins), 95% effort, 30
o 2 x 40 FLUTTER KICKS(4 CNT) sec rest
o 2 x 15 BACK EXTENSIONS - Legs o 2 x 400m Sidestroke (fins), 70-80% effort,
o 2 x 40 SCISSORS
1 min rest
o 3 x 10 BICYCLE ABS (4 CNT) COOL DOWN: 200m Sidestroke (fins), easy
o 3 x 5 CLOSE GRIP PULL UPS TOTAL: 1500m
AM o 6 x ROPE CLIMBS OFF

THURSDAY

o Run 3 miles at 8:30 min pace o 3 x 35 PUSH UPS
PM o 3 x 15 FRONT LUNGES
o Stretch
o Stretch
OFF o 6 x 20 PUSH UPS WARM UP:

o 6 x 30 SIT UPS o 200m Sidestroke (No fins), easy
o 5 x 6 PULL UPS o 200m Sidestroke (No fins), easy
FRIDAY
o 3 x 20 LEG LEVERS MAIN SET:

o 3 x 10 DIVE BOMBER PUSH UPS o 4 x 50m Sidestroke (No fins), 95% effort, 30 sec
o 3 x 30 FLUTTER KICKS (4 CNT) rest
o 3 x 30 SCISSORS o 2 x 400m Sidestroke (No fins), 70-80% effort, 1
o Stretch min rest
TOTAL: 1500m
o Jog 1 mile at 8:10 min pace o 2 x 8 PULL UPS OFF

SATURDAY
o Stretch o 2 x 30 PUSH UPS

o Sprints 1 x 800yds at 3:15 min pace, 5 min rest o 3 x 10 SIDE BRIDGE
o 2 x 12 DIPS

SUNDAY
WEEK 9 OF 35

o Stretch o 4 x 30 SIT UPS OFF
o Run 2 miles in 15 minutes o 2 x 7 PULL UPS
MONDAY

o 3 x 20 SQUATS
o 4 x 12 DIPS
AM o Jump Rope for 5:00 min WARM UP: 200m Sidestroke (No fins), easy
o Stretch o 2 x 15 BACK EXTENSIONS – Legs MAIN SET:
TUESDAY
o Run 3 miles at 8:15 min pace o 2 x 15 BACK EXTENSIONS – Arms o 4 x 50m Sidestroke (fins), 95% effort, 30
o Stretch o 3 x 12 TRICEP PUSH UPS sec rest
o 4 x 8 SINGLE LEG SQUATS o 2 x 400m Sidestroke (fins), 70-80% effort,
o 4 x 6 REVERSE PULL UPS 1min rest
easy
TOTAL: 1400m
AM o Jump Rope for 8:00 min OFF

WEDNESDAY
o Jog ½ mile at 4:00 min pace o Stretch

o Stretch
o Jog ½ mile at 4:00 min pace
o Stretch
PM
o Jog 2 miles at 8:30 min pace
o Stretch
OFF o 4 x 25 SITUPS WARM UP: 300m Sidestroke (No fins), easy

THURSDAY
o 2 x 20 SIDE BRIDGE MAIN SET:

o 3 x 5 CLOSE GRIP PULL UPS o 4 x 50m Sidestroke (fins), 95% effort, 30
o 3 x 10 TRICEP PUSH UPS sec rest
o 3 x 20 FLUTTER KICKS o 2 x 400m Sidestroke (fins), 70-80% effort,
o 2 x 30 SCISSORS 2 min rest
o 5 x ROPE CLIMBS COOL DOWN: 200m Sidestroke (No fins),
easy
TOTAL: 1500m
o Bike for 30:00 min o Jump Rope for 5:00 min OFF
o Rower for 10:00 min o 2 x 40 PUSH UPS
FRIDAY
o Stretch for 3:00 min o 2 x 10 PULL UPS

o 2 x 40 SIT UPS
OFF o 4 x 20 LEG LEVERS WARM UP: 200m Sidestroke (No fins), easy
SATURDAY
o 3 X 10 DIPS MAIN SET:

o 3 X 15 SIDE BRIDGE o 4 x 50m Sidestroke (fins), 95% effort, 30
o 3 X 20 BICYCLE ABS sec rest
o 2 X 20 FLUTTER KICKS o 2 x 400m Sidestroke (fins), 70-80% effort,
1 min rest
TOTAL: 1300m
o Stretch o 4 x 25 SQUATS OFF

o Run 1.5 miles in 11:00 minutes o 3 x 30 PUSH UPS
SUNDAY

o 12-10-8 PULL UPS
o 6 x ROPE CLIMBS
o 2 x 40 SIT UPS
WEEK 10 OF 35

MONDAY

o 2 x 30 SQUATS
o 3 x 10 DIPS
o Run for 3:00 min OFF WARM UP:

o Stretch o 300m kick, bottom arm out straight (no fins)
TUESDAY
o Sprints o 100m Sidestroke, easy

MAIN SET:
o 2 x 200yds at 40 sec pace, 2 min rest btwn o 4 x 50m Sidestroke (No fins), 95% effort, 30 sec
runs rest
o Sprints 4 x 100yds at 17 sec pace, 50 sec o 1 x 500m Sidestroke (fins), 70-80% effort, 2 min
rest btwn runs rest
o Jog for 4:00 min COOL DOWN: 200m Sidestroke, easy
o Stretch TOTAL: 1300m

WEDNESDAY
o 1 x 40 PUSH UPS o 300m kick, bottom arm out straight (no fins)
o 2 x 35 SIT UPS o 200m Sidestroke, easy
MAIN SET:
o 3 x 5 MOUNTAIN CLIMBER PULL UPS o 4 x 50m Sidestroke (fins), 95% effort, 30 sec rest
o 2 x 12 DIPS o 2 x 500m Sidestroke (No fins), 70-80% effort, 4
o 1 x 15 FRONT AND SIDE LUNGE min rest
o 3 x 5 REVERSE PULLUP COOL DOWN: 100m Sidestroke, easy
o 2 x 25 HEEL/TOE RAISES TOTAL: 1800m
o STRETCH
o Stretch OFF OFF

THURSDAY
o Run 4 miles in 35:30 min

o Stretch
AM o 6 x 35 SIT UPS OFF

o Stretch o 2 x 10 DIVE BOMBER PUSH UPS
FRIDAY
o Run 2 miles in 17:00 min o 2 x 8 REVERSE PULL UPS

PM o 2 x 25 SQUATS
o Walk/Hike for 2 miles o 3 x 12 SIDE BRIDGE
o Stretch o 4 x 40 TRICEP PUSHUP
rest between runs
o Stretch
OFF OFF WARM UP:

SATURDAY
o 200m kick, bottom arm out straight (no fins)

o 100m Sidestroke, easy
MAIN SET:
o 4 x 50m Sidestroke (No fins), 95% effort, 30 sec
rest
rest
TOTAL: 1300m
o Stretch o 5 x Rope Climb OFF

o Run for 18 min o Jump Rope for 6:00 min
SUNDAY
o Stretch
WEEK 11 OF 35

MONDAY
o Run 3 miles at 8:15 pace o 4 x 35 SIT UPS

PM o 3 x 15 BACK EXTENSIONS - Legs
o Walk for 2 miles o 2 x 10 DIVE BOMBER PUSH-UPS
o 1 x 15 DIPS
o Jog for 3 min OFF WARM UP:

o Stretch o 300m kick, bottom arm out straight (no
TUESDAY
o Sprints 1 x 800yds at 3:15 min pace, 5 min rest fins)

btwn runs
MAIN SET:
btwn runs o 2 x 500m Sidestroke (fins), 70-80% effort,
o Sprints 4 x 100yds at 17 sec pace, 50 sec rest 3 min rest
btwn runs COOL DOWN: 200m Sidestroke, easy
o Jog for 7 min TOTAL: 1500m
o Stretch

WEDNESDAY
o 2 x 20 LEG LEVERS o 200m Sidestroke, easy
o 3 x 15 SQUATS o 4 x 50m Sidestroke (fins), 95% effort, 30 sec rest
o 3 x 15 BACK EXTENSIONS-Legs min rest
o 2 x 5 CLOSE GRIP PULLUPS COOL DOWN: 100m Sidestroke, easy
o 2 x 15 BICYCLE ABS TOTAL: 1800m
o STRETCH
o Stretch OFF OFF

THURSDAY
o Run 4 miles at 35 min pace

o Stretch
o Jog for 4:00 min o 2 x 25 BICYCLE OFF

o Stretch o 4 x 4 CLOSE GRIP PULLUPS
FRIDAY
o Sprints 4 x 200yds at 40 sec pace, 2 min o 4 x 8 TRICEP PUSHUPS

rest btwn runs o 3 x 12 SIDE LUNGES
o 3 x 15 SCISSORS
o Sprints 10 x 40yds at 6 sec pace, 20 sec o 2 x 10 SINGLE LEG SQUAT
rest btwn runs o 3 x 6 MOUNTAIN CLIMBER PULL UPS
o Jog for 6:00 min o 3 x 25 HEEL/TOE RAISES
o 3 x 15 BACK EXTENSIONS
OFF o Jump Rope for 5:00 minutes WARM UP:

SATURDAY

MAIN SET:
o 4 x 50m Sidestroke (fins), 95% effort, 30 sec rest
rest
TOTAL: 1800m
AM OFF OFF
o Stretch
SUNDAY
o Run for 20:00 min

o Stretch
PM
o Walk/Hike/Bike for 30:00 min
o Stretch
WEEK 12 OF 35

MONDAY
o Run for 35:00 min o 4 x 10 PULL UPS

o Stretch o 4 x 15 DIPS
PM o 3 x 15 BACK EXTENSIONS – Arms and
o Walk/Hike for 2 miles Opposite Legs Alt.
o 3 x 25 SQUATS
AM OFF WARM UP:

o Run for 3:00 min o 100m kick, bottom arm out straight (no
TUESDAY
o Stretch fins)
o Sprints 10 x 100yds at 17 sec pace, 50 o 100m Sidestroke, easy
sec rest btwn runs MAIN SET:
o Run for 3:00 min o 2 x 500m Sidestroke (fins), 70-80% effort,
PM 1 minute rest
OFF o 5 x 20 PUSH UPS

WEDNESDAY
o 5 x 25 SIT UPS
o 3 x 10 PULL UPS
o 5 x ROPE CLIMB
PM o Jump Rope for 5:00 min WARM UP: PM

THURSDAY
o Walk/Hike for 20:00 min o 300m kick, bottom arm out straight (no fins)
o 300 m Sidestroke, easy
MAIN SET:
rest
o 2 x 500m Sidestroke (No fins), 70-80% effort, 3
min rest
TOTAL: 2000m
o Jog for 3:00 min o 6 x 20 PUSH UPS OFF

FRIDAY
o Sprints 2 x 800yds at 3:20 min pace, 5:00 o 4 x 10 PULL UPS

min rest btwn runs o 3 x 10 DIVE BOMBER PUSH UPS
o Sprints 5 x 100yds at 17 sec pace, 50 sec o 4 x 20 HEEL/TOE RAISES
rest btwn runs
rest btwn runs
o Jog for 5:00 min
o Walk/Hike for 25:00 min o Jump Rope for 6:00 min WARM UP:
SATURDAY
o 3 x 10 SIDE LUNGE o 100m kick, bottom arm out straight (no fins)
o 3 x 10 FRONT LUNGE o 100m Sidestroke, easy
MAIN SET:
o 3 x 10 SIDE BRIDGE o 2 x 500m Sidestroke (fins), 70-80% effort, 30 sec
o 3 x 8 SINGLE LEG SQUAT rest
o Stretch COOL DOWN: 100m Sidestroke (fins), easy
TOTAL: 1300m
OFF OFF OFF

SUNDAY
WEEK 13 OF 35

AM PM OFF
o Stretch o Jump Rope for 5:00 min
MONDAY
o Run for 25:00 min o 3 x 10 SIDE LUNGES

o 2 x 20 LEG LEVERS
o 2 x 10 SCISSORS
o 2 x 15 DIVE BOMBER PUSH UPS
o Jog for 2:00 min OFF WARM UP:

o Stretch o 100m kick, bottom arm out straight
TUESDAY
o Sprints 4 x 200yds at 38 sec pace, 90 sec o 100m Sidestroke, easy

MAIN SET:
rest btwn runs o 2 x 50m Sidestroke (fins), 95% effort, 30 sec rest
o Sprints 4 x 100yds at 17 sec pace, 50 sec o 2 x 400m Sidestroke (fins), 70-80% effort, 3 min
rest btwn runs rest
OFF AM PM
WEDNESDAY
o 8 x 20 PUSH UPS WARM UP:

o 2 x 8 MOUNTAIN CLIMBER PULL UPS o 200m kick, bottom arm out straight
o 8 x 25 SIT UPS o 200m Sidestroke, easy
o 3 x 10 SINGLE LEG SQUATS o 6 x 50m Sidestroke (fins), 95% effort, 30 sec rest
o 3 x 15 BACK EXTENSIONS – Arms and min rest
Opposite Legs Alt. COOL DOWN: 100m Sidestroke, easy
o 3 x 10 SIDE BRIDGE TOTAL: 2000m
o Stretch o 5 x ROPE CLIMB OFF

THURSDAY
o Run for 35:00 min

o Stretch
o Run for 3:00 min o 1 x 10 DIVE BOMBER PUSHUPS OFF

FRIDAY
o Sprints 4 x 400yds at 90 sec, rest 3 min o 1 x 15 FLUTTER KICKS

btwn runs o 2 x 10 DIPS
o Sprints 4 x 100yds at 17 sec, rest 50 sec o 2 x 10 PULL-UPS
btwn runs o 2 x 15 SCISSORS
o Run for 2:00 min o 2 x 15 LEG LEVERS
o 3 x 20 SQUATS
OFF OFF WARM UP:

SATURDAY

MAIN SET:
rest
rest
TOTAL: 1600m
AM OFF OFF
o Stretch
SUNDAY

o Rest 4 minutes
o Stretch
PM
o Walk/Hike for 20:00 min
o Stretch
WEEK 14 OF 35

MONDAY

o 2 x 15 DIPS
o 2 x 25 SCISSORS
o Jog for 2:00 min OFF WARM UP:

o Stretch o 100m kick, bottom arm out straight (fins)
TUESDAY
o Sprints 6 x 200yds at 38 sec pace, rest 90 o 100m Sidestroke, easy (fins)

MAIN SET:
sec btwn runs o 4 x 50 m Sidestroke (No fins), 95% effort, 30 sec
o Sprints 6 x 50yds at 7 sec pace, rest 20 rest
sec btwn runs o 2 x 400m Sidestroke (fins), 70-80% effort, 3
o Jog for 3:00 min minute rest
TOTAL: 1300m
OFF AM PM
WEDNESDAY
o Jump Rope for 6:00 min WARM UP:

o 300m kick, bottom arm out straight
o 3 x 15 SIDE LUNGE
o 4 x 8 MTN CLIMBER PULL UPS o 300m Sidestroke, easy
o 3 x 10 DIVE BOMBER PUSH UPS MAIN SET:
o 4 X 8 SINGLE LEG SQUATS o 3 x 400m Sidestroke (No fins), 4 min rest
o 4 X 15 SIDE BRIDGE o 6 x 50m Sidestroke (fins), 95% effort, 30 sec rest
o 5 x ROPE CLIMB COOL DOWN: 200m Sidestroke, easy
TOTAL: 2300m
o 2 x 20 BICYCLES
o 1 x 15 DIPS
AM OFF OFF
THURSDAY
o Stretch
o Run for 20:00 min
o Stretch
PM
o Stretch
o Run for 20:00 min
o Stretch
o Stretch o 3 x 5 CLOSE GRIP PULL UPS OFF

o Jog for 4:00 min o 3 x 15 FLUTTER KICKS
FRIDAY
o Sprints 10 x 100yds at 16 sec pace, rest o 3 x 10 DIVE BOMBER PUSH UPS

50 sec btwn runs o 2 x 8 PULL UPS
o 2 x 25 BICYCLES

SATURDAY
o 5 x 25 SQUATS o 100m kick, bottom arm out straight

o 3 x 25 HEEL/TOE RAISES o 100m Sidestroke, easy
MAIN SET:
o Stretch o 4 x 50 m Sidestroke, (fins) 95% effort, 30 sec
rest
rest
TOTAL: 1300m
OFF OFF OFF

SUNDAY
WEEK 15 OF 35

AM o 3 x 15 DIVE BOMBER PUSH UPS OFF
MONDAY
o Run for 30:00 min o 4 x 8 REVERSE PULL UPS

o 4 x 15 SCISSORS
PM o 3 x 6 CLOSE GRIP PULL UPS
o Jump Rope for 10:00 min o 2 x 20 SIDE LUNGES
o 3 x 15 BACK EXTENSIONS – Arms and
Opposite Legs Alt.

TUESDAY
o Sprints 6 x 200yds at 38 sec pace, rest 90 o 100m Sidestroke, easy

MAIN SET:
sec btwn runs o 6 x 50m Sidestroke (fins), 95% effort, 30 sec rest
o Run for 3:00 min o 1 x 400m Sidestroke, 70-80% effort, 2 min rest
TOTAL: 1300m

WEDNESDAY
o 4 x 30 SIT UPS o 300m kick, bottom arm out straight

o 4 x 10 PULL UPS o 100m Sidestroke, easy
MAIN SET:
o 3 x 12 DIPS o 6 x 50m Sidestroke, 95% effort, 30 sec rest
o 4 x 15 FLUTTER KICKS o 3 x 400m Sidestroke (fins), 70-80% effort, 3
o 3 x 15 SIDE BRIDGE minute rest
TOTAL: 2000m
o Stretch OFF OFF

THURSDAY
o Run for 38:00 min

o Stretch
o Run for 3:00 min o 1 x 40 PUSH UPS OFF

o Stretch o 1 x 45 SITUPS
o 1 x 15 PULL UPS
FRIDAY
o Sprints 12 x 50yds at 8 sec, rest 25 sec

o 1 x 30 SQUATS
btwn runs o 1 x 20 SIDE BRIDGE
o Stretch o 2 x 20 TRICEP PULL UPS
o 3 x 10 MOUNTAIN CLIMBER PULLUPS
OFF OFF WARM UP:

SATURDAY

MAIN SET:
o 4 x 50m Sidestroke (fins), 95% effort, 30 sec rest
rest
TOTAL: 1500m
PM o Jump Rope for 10:00 min OFF

o Stretch o 5 x ROPE CLIMBS or 3 x 10 REVERSE
SUNDAY
o Run for 15:00 min PULL UPS

o 2 x 25 SQUATS
o 2 x 15 DIPS
o 2 X 25 HEEL/TOW RAISES
WEEK 16 OF 35

o
o Stretch o
5 x 20 PUSH UPS
5 x 25 SIT UPS
OFF
MONDAY
o 3 x 15 BACK EXTENTIONS – Legs
o 2 x 20 LEG LEVERS
o 2 x 25 SQUATS
o 3 x 10 FRONT LUNGE
o 2 x 10 SIDE LUNGE
o 2 x 20 SCISSORS
o Run for 3:00 min OFF OFF

o Stretch
TUESDAY
o Run Stairs or stadium steps for 6:00 min

o Run for 5:00 min
o Stretch
OFF o 4 x 5 CLOSE GRIP PULL UPS WARM UP:

WEDNESDAY
o 3 x 12 SINGLE LEG SQUATS o 300m kick, bottom arm out straight (no fins)
o 4 x 10 TRICEP PUSH UPS o 100m Sidestroke, easy
MAIN SET:
o 3 x 12 SIDE LUNGES o 4 x 100m Sidestroke (no fins), 95% effort, 1 min
o 3 x 20 LEG LEVERS rest
o 2 x 25 HEEL/TOE RAISES o 2 x 600m Sidestroke (fins), 70-80% effort, 4 min
o 2 x 25 BICYCLE ABS rest
TOTAL: 2200m

THURSDAY
o Run for 30:00 min o 100m kick, bottom arm out straight (no fins)
o Stretch o 100m Sidestroke, easy (fins)
MAIN SET:
o 2 x 100m Sidestroke (no fins), 95% effort, 1 min
rest
rest
TOTAL: 1100m
o Run for 3:00 min o 2 x 12 DIVE BOMBER PUSH UPS OFF

FRIDAY
o Sprints 6 x 200yds at 38 sec, rest 90 sec o 2 x 15 DIPS

btwn runs o 3 x 8 REVERSE PULL UPS
o Run for 2:00 min o 3 x 15 BACK EXTENSIONS - Legs
o Stretch o 3 x 8 MTN CLIMBER PULL UPS
o 2 x 25 SQUATS
o 5 x ROPE CLIMBS
o Walk/Hike for 30:00 min OFF [Optional SWIM]

SATURDAY
WARM UP:
MAIN SET:
o 2 x 100m Sidestroke (no fins), 95% effort, 1 min rest
o 2 x 600m Sidestroke (fins), 70-80% effort, 4 min rest
TOTAL: 2100m
OFF OFF OFF

SUNDAY
WEEK 17 OF 35

o Walk/Hike for 25:00 min o 6 x ROPE CLIMBS WARM UP:
MONDAY

MAIN SET:
o 1 x 600m Sidestroke, (fins) 70-80% effort, 3 min
rest
rest
TOTAL: 1300m
o Jog for 2:00 min o 10 x 20 PUSH UPS OFF

TUESDAY
o Run 1 mile at 8:00 min pace, rest 4 min o 1 x 10 PULL UPS

o Run 1 mile at 8:30 min pace o 2 x 8 REVERSE PULL UPS

OFF OFF
WEDNESDAY
o STRETCH
o 5 x 20 SQUATS
o 3 x 20 SCISSORS
o 3 x 15 DIVE BOMBER PUSH UPS
o 3 x 8 MTN CLIMBERS
o 2 x 25 LEG LEVERS
o 2 x 15 DIPS

THURSDAY
o Run 3 miles at 8:30 min pace o 300m kick, bottom arm out straight (no fins)
MAIN SET:
rest
rest
TOTAL: 1800m

FRIDAY
o Sprints 4 x 400yds at 90 sec, rest 3 min o 8 x 25 SIT UPS

btwn runs o 4 x 10 PULL UPS
o Run for 5:00 min o 4 x 20 SQUATS
o 3 x 15 BACK EXTENTIONS – Arms and
Opposite Legs Alt.
OFF OFF [Optional SWIM]

SATURDAY
WARM UP:
MAIN SET:
o 2 x 600m Sidestroke (fins), 70-80% effort, 4 min rest
o 4 x 100m Sidestroke (no fins), 95% effort, 70 sec rest
TOTAL: 2400m
OFF OFF OFF

SUNDAY
WEEK 18 OF 35

o Run 4 miles at 8:30 mile pace o
MONDAY
2 x 15 REVERSE PULL UPS

o Stretch o 1 x 20 TRICEP PUSH UP
o 2 x 12 PULL UPS
o 2 x 15 SCISSORS
o 2 x 20 LEG LEVERS
o 2 x 15 BACK EXTENSIONS- Arms and Opposite Legs
Alt.
o 2 x 25 SQUATS
o 1 x 15 DIPS
o Stretch OFF OFF

o Run for 10:00 min
TUESDAY

o Rower for 10:00 min
OFF o 2 x 20 DIVEBOMBER PUSH UPS WARM UP:

WEDNESDAY
o 2 x 25 SQUATS o 300m kick, bottom arm out straight (no fins)

o 3 x 12 PULL UPS o 300m Sidestroke, easy (fins)
MAIN SET:
o 3 x 25 SIT UPS o 4 x 100m Sidestroke (no fins), 95% effort, 1 min
o 2 x 15 TRICEP PUSH UPS rest
o 3 x 25 HEEL/TOE RAISES o 2 x 600m Sidestroke (fins), 70-80% effort, 3 min
o 6 x ROPE CLIMBS rest
o 2 x 20 BICYCLE ABS COOL DOWN: 200m Sidestroke (fins), easy
TOTAL: 2400m

THURSDAY

o Run for 25:00 min o 100m Sidestroke, easy (fins)
MAIN SET:
o Rower for 10:00 min o 1 x 100m Sidestroke (no fins), 95% effort, 30 sec
o Stretch rest
TOTAL: 1000m

FRIDAY
o Sprints 1 x 800yds at 3:20 min pace, 5 min o 4 x 10 PULL UPS

rest btwn runs o 6 x 15 DIPS
rest btwn runs
rest btwn runs
o Stretch
OFF o 3 x 12 SINGLE LEG SQUATS WARM UP:

SATURDAY
o 3 x 12 FRONT LUNGE o 300m kick, bottom arm out straight (no fins)
o 3 x 12 SIDE LUNGE o 200m Sidestroke, easy (fins)
MAIN SET:
o 2 x 25 BICYCLES o 4 x 100m Sidestroke (no fins), 95% effort, 30 sec
o 2 x 20 SIDE BRIDGE rest
rest
TOTAL: 2200m
OFF OFF OFF

SUNDAY
WEEK 19 OF 35

o Stretch o 3 x 25 SQUATS OFF
MONDAY


TUESDAY

MAIN SET:
rest
TOTAL: 2300m
o Stretch o 8 x 20 PUSH UPS WARM UP:

WEDNESDAY

o Run 1.5 mile in 11:30 min o 4 x 10 PULL UPS
o Rest 4 min o 100m Sidestroke, easy
o 2 x 25 LEG LEVERS
o MAIN SET:
o Run 1 mile in 8:00 min 2 x 25 FLUTTER KICKS
o 6 x 100m Sidestroke (fins), 95% effort, 30 sec
o 2 x 20 SCISSORS
o Stretch o 2 x 20 BICYCLES rest
o 2 x 15 SIDE BRIDGE o 1 x 800m Sidestroke (fins), 70-80% effort, 4 min
o 2 x 15 DIPS rest
o 2 X 10 REVERSE PULL UPS
o 2 x 8 MOUNTAIN CLIMBER PULL UPS
o 3 x 15 BACK EXTENSIONS - Legs TOTAL: 1700m
AM o 2 x 25 SQUATS OFF
THURSDAY
o Stretch o 2 x 12 SINGLE LEG SQUATS

o Run for 18:00 min
o Stretch
PM
o Stretch
o Run for 20:00 min
o Stretch

o 2 x 40 SIT UPS
o Stretch o 4 x 10 DIVE BOMBER PUSH UPS
FRIDAY
o Sprints 6 x 200yds at 38 sec pace, rest 90 o 4 x 10 TRICEP PUSHUP

sec btwn runs o 3 x 10 REVERSE PULL UP
o 3 x 6 CLOSE GRIP PULL UP
o Run for 3:00 min o 3 x 15 SIDE BRIDGE
o 5 x ROPE CLIMBS
OFF OFF WARM UP:

SATURDAY
o 400m kick, bottom arm out straight (No fins)

o 200m Sidestroke, easy (fins)
MAIN SET:
rest
min rest
TOTAL: 2400m
o Stretch OFF OFF

o Run 4 miles
SUNDAY
o Stretch
WEEK 20 OF 35

o
o Stretch o
4 x 20 PUSH UPS
4 x 25 SIT UPS
OFF
o Run for 30:00 min o 4 x 10 TRICEP PULL UPS
MONDAY
o 4 x 10 PULL UPS
o Stretch o 3 x 25 FLUTTER KICKS (4 CNT)
o 3 x 15 LEG LEVERS
o 3 x 15 BACK EXTENTIONS
o 3 x 10 SQUATS
o 2 x 35 SCISSORS (4 CNT)

TUESDAY
o Sprints 2 x 400yds at 85 sec pace, rest 3 o 100m Sidestroke, easy

MAIN SET:
min btwn runs o 2 x 100m Sidestroke (fins), 95% effort, 30 sec
o Sprints 2 x 200yds at 37 sec pace, rest 90 rest
sec btwn runs o 1 x 1000m Sidestroke (fins), 70-80% effort, 3 min
o Run for 2:00 min rest
TOTAL: 1600m

WEDNESDAY

o Stretch
AM o 6 x ROPE CLIMBS WARM UP:

THURSDAY

o Run for 25:00 min o 200m Sidestroke, easy
MAIN SET:
o Stretch o 3 x 100m Sidestroke (fins), 95% effort, 30 sec
PM rest
o Jump Rope for 10:00 min o 1 x 800m Sidestroke (fins), 70-80% effort, 3 min
rest
TOTAL: 1600m

o 2 x 15 PULL UPS
o Run 1 mile at 8:15 min pace o 2 x 30 FLUTTER KICKS(4 CNT)
FRIDAY
o Stretch/rest for 4 min o 2 x 30 LEG LEVERS

o Run 1 mile at 8:00 min pace o 2 x 20 SCISSORS (4 CNT)
o Stretch/rest for 3 min o 3 x 8 CLOSE GRIP PULL UPS
o Run 1 mile at 8:20 min pace o 1 x 20 SIDE BRIDGE
o 4 x 10 DIPS
OFF OFF WARM UP:

SATURDAY

MAIN SET:
rest
rest
TOTAL: 2200m
OFF OFF OFF

SUNDAY
WEEK 21 OF 35

o Run for 40:00 min o 4 x 10 SINGLE LEG SQUAT
MONDAY

o 4 x 10 PULL UPS
o 2 x 15 SCISSORS

o STRETCH o 200m kick, bottom arm out straight
TUESDAY

MAIN SET:
o 6 x 100m Sidestroke (No fins), 95% effort, 20
sec rest
o 1 x 1000m Sidestroke (fins), 70-80% effort, 30
sec rest
TOTAL: 2100m
o
o Bike for 20:00 min 2 x 10 MTN CLIMBER PULLUPS WARM UP:
WEDNESDAY
o 3 x 15 TRICEP PULL UPS

o 3 x 25 LEG LEVERS o 200m kick, bottom arm out straight
o 2 x 10 DIVEBOMBER PUSH UPS o 100m Sidestroke, easy
o 3 x 20 SQUATS
MAIN SET:
o 3 x 15 BACK EXTENSIONS – Arms and Opposite Legs Alt. o 4 x 100m Sidestroke (fins), 95% effort, 1 min rest
o 3 x 10 SIDE LUNGES o 1 x 800m Sidestroke (fins), 70-80% effort, 3 min
o 3 x 25 SCISSORS (4 CNT) rest
o 3 x 15 BICYCLE ABS (4 CNT) COOL DOWN: 100m Sidestroke (fins), easy
o 4 x 15 DIPS
TOTAL: 1800m

THURSDAY
o Stretch
o Stretch
PM
o Stretch
o Stretch

FRIDAY
o Stretch o 3 x 35 FLUTTER KICKS (4 CNT)

o MAIN SET:
o Jump Rope for 8:00 min 3 x 35 LEG LEVERS
o 3 x 15 BACK EXTENTIONS
o 4 x 10 LUNGES o 1 x 1000m Sidestroke (No fins), 70-80% effort, 3
o 3 x 35 SCISSORS (4 CNT) min rest
o 3 x 15 BICYCLE ABS (4 CNT) COOL DOWN: 200m Sidestroke, easy
TOTAL: 2600m
o 7 x 15 DIPS

SATURDAY
o Stretch
o Sprints Stairs or hill runs 5 x 20 sec, rest 1
min btwn runs
o Sprints 4 x 200yds at 36 sec pace, rest 90
sec btwn runs
o Run for 4:00 min
o Stretch
OFF OFF OFF

SUNDAY
WEEK 22 OF 35

o Run 2 miles at 8:00 min pace, rest 4 min o 5 x 25 SIT UPS
MONDAY
o Run 1 mile at 8:15 min pace o 4 x 10 PULL UPS

o Stretch o 3 x 15 BACK EXTENSIONS - Legs
o Bike/Elliptical for 30:00 min OFF WARM UP:

TUESDAY

MAIN SET:
rest
rest
TOTAL: 1800m

WEDNESDAY
o 3 x 8 REVERSE PULL UPS o 400m kick, bottom arm out straight

o 6 x 20 FLUTTER KICKS(4 CNT) o 400m Sidestroke, easy
o 6 x 20 LEG LEVERS MAIN SET:
o 2 x 10 SIDE BRIDGE o 3 x 100m Sidestroke (fins), 95% effort, 1 min rest
o 3 x 10 FRONT LUNGES o 1 x 1000m Sidestroke (fins), 70-80% effort, 3 min rest
o 2 x 10 SIDE LUNGES o 3 x 100m Sidestroke (No fins), 70% effort, 30 sec rest
o 3 x 25 SCISSORS (4 CNT) COOL DOWN: 200m Sidestroke, easy
o 3 x 15 BICYCLE ABS (4 CNT) TOTAL: 2600m
o 2 x 15 DIPS
o 2 x 6 CLOSE GRIP PULL UP

THURSDAY
o Stretch
o Sprints 2 x 800yds at 3:20 min pace, rest 5
min btwn runs
sec btwn runs
o Jog for 2:00 min
o Stretch
o Bike for 20:00 min OR Rower for 10:00 o 3 x 15 DIPS WARM UP:
min o 4 x 10 SINGLE LEG SQUATS o 200m kick, bottom arm out straight (fins)
FRIDAY

MAIN SET:
o 3 x 10 DIVEBOMBER PUSH UPS o 4 x 100m Sidestroke (fins), 95% effort, 1 min rest
o 4 x 25 SQUATS o 1 x 800m Sidestroke (fins), 70-80% effort, 30 sec
o 6 x ROPE CLIMB rest
TOTAL: 1700m
o Stretch OFF OFF

SATURDAY
o Run for 30:00 min

o Stretch
o Stretch o 3 x 25 HEEL/TOE RAISES OFF

o Run for 30:00 min
SUNDAY
o Stretch
WEEK 23 OF 35

o Bike or Elliptical for 25:00 min o 10 x 20 PUSH UPS OFF
o Rower for 10:00 min o 5 x 30 SIT UPS
MONDAY

o 2 x 25 LEG LEVERS

o Run 3 miles at 8:20 min pace o 100m kick, bottom arm out straight
TUESDAY
o Stretch/rest for 5 min o 100m Sidestroke, easy

MAIN SET:
o Run 1 mile at 8:00 min pace o 3 x 100m Sidestroke (fins), 95% effort, 30 sec
o Stretch rest
o 1 x 1000m Sidestroke, 70-80% effort, 2 min rest
TOTAL: 1600m

WEDNESDAY

o 3 x 12 PULL UPS
o 3 x 30 LEG LEVERS
o 3 x 15 BACK EXTENTIONS – Arms and Opposite Legs MAIN SET:
Alt. o 4 x 100m Sidestroke (fins), 95% effort, 1 min rest
o 3 x 15 BICYCLE ABS (4 CNT) o 1 x 1000m Sidestroke (fins), 70-80% effort, 30
o 2 x 15 MTN CLIMBER PULL UPS sec rest
o 2 x 30 SQUATS COOL DOWN: 100m Sidestroke (No fins), easy
TOTAL: 1800m

THURSDAY
o Stretch
sec btwn runs
o Run for 4:00 min
o Stretch

o 6 x ROPE CLIMBS o 400m kick, bottom arm out straight
o 3 x 15 DIVEBOBMER PUSH UPS
FRIDAY
o 2 x 30 SQUATS
o 3 x 12 REVERSE PULL UPS MAIN SET:
o 3 x 15 TRICEP PUSH UPS o 4 x 100m Sidestroke (fins), 95% effort, 1 min rest
o 3 x 8 CLOSE GRIP PULL UPS o 1 x 1200m Sidestroke (fins), 70-80% effort, 3 min
o 2 x 10 SINGLE LEG SQUATS rest
o 3 x 10 SIDE LUNGES COOL DOWN: 200m Sidestroke, easy
o 4 x 10 DIPS
TOTAL: 2600m
o Stretch OFF OFF

SATURDAY

o Stretch
OFF OFF WARM UP:

o 1 x 400m kick, bottom arm out straight (No fins)
SUNDAY
o 1 x 400m Sidestroke, easy (fins)

MAIN SET:
o 2 x 100m Sidestroke, 95% effort, 20 sec rest
o 1 x 600m Sidestroke, 70-80% effort, 30 sec rest
TOTAL: 1100m
WEEK 24 OF 35

o Stretch o 2 x 25 FLUTTER KICKS
MONDAY

PM o 4 x 12 PULL UPS
o Bike for 20:00 min o 2 x 25 SCISSORS
o Rower for 15:00 min o 3 x 10 SQUATS

o Stretch
TUESDAY
o Sprints 12 x 100yds at 16 sec pace, rest

50 sec btwn runs
o Run for 3:00 min
o Stretch
o Jump Rope for 8:00 min WARM UP:

OFF
WEDNESDAY

o 2 x 20 TRICEP PUSH UPS o 400m kick, bottom arm out straight
o 2 x 10 REVERSE PULL UPS o 400m Sidestroke, easy (No fins)
MAIN SET:
o 3 x 35 FLUTTER KICKS (4 CNT) o 3 x 100m Sidestroke (fins), 95% effort, 1 min rest
o 3 x 35 LEG LEVERS o 1 x 1000m Sidestroke (fins), 70 effort, 3 min rest
o 3 x 15 BACK EXTENSIONS – Arms and Opposite Legs Alt.
o 3 x 10 SIDE BRIDGE o 3x100m Sidestroke (fins), 75% effort, 20 sec rest
o 3 x 20 SCISSORS (4 CNT) COOL DOWN: 200m Sidestroke, easy
o 4 x 15 DIPS
TOTAL: 2600m
AM o 2 x 25 SQUATS OFF
THURSDAY
o Stretch o 7 x ROPE CLIMBS

o Run 2 miles
o Stretch
PM
o Stretch
o Run 2 miles
o Stretch

o 3 x 10 SINGLE LEG SQUATS o 400m kick, bottom arm out straight
FRIDAY
o 5 x 30 SIT UPS
MAIN SET:
o 4 x 12 PULL UPS o 6 x 100m Sidestroke (fins), 95% effort, 90 sec
o 3 x 10 SIDE LUNGES o 1 x 1000m Sidestroke (fins), 70 effort, 2 min rest
TOTAL: 2600m
AM OFF [Optional SWIM]

SATURDAY
o Stretch WARM UP:

o Jog for 25:00 min o 100m kick, bottom arm out straight
o Stretch o 100m Sidestroke, easy
MAIN SET:
PM o 3 x 100m Sidestroke (fins), 95% effort, 1 min rest
o Jump Rope for 10:00 min o 1 x 800m Sidestroke (fins), 70 effort, 3 min rest
TOTAL: 1600m
OFF OFF OFF

SUNDAY
WEEK 25 OF 35

o Run for 3:00 min o 2 x 45 SIT UPS OFF
o 3 x 10 PULL UPS
o Stretch o
MONDAY
2 x 20 DIVEBOMBER PUSH UPS

o Sprints 5 x 200yds at 38 sec pace, rest 90 o 2 x 30 FLUTTER KICKS(4 CNT)
sec btwn runs o 2 x 10 MTN CLIMBER PULL UPS
o Sprints 5 x 100yds at 17 sec pace, rest 50 o 2 x 12 SINGLE LEG SQUATS
sec btwn runs o 4 x 15 TRICEP PUSH UPS
o Run for 4:00 min o 3 x 5 CLOSE GRIP PULL UPS

TUESDAY

MAIN SET:
o 3 x 200m Sidestroke (No fins), 85% effort, 2 min
rest
o 2 x 500m Sidestroke (fins), 70 effort, 3 min rest
TOTAL: 2000m

WEDNESDAY
o 3 x 10 SIDE LUNGES o 300m kick, bottom arm out straight

o 3 x 10 SIDE BRIDGE o 200m Sidestroke, easy
o 6 x 20 PUSH UPS MAIN SET:
o 3 x 45 LEG LEVERS o 2 x 500m Sidestroke (fins), 85% effort, 30
o 3 x 15 BACK EXTENSIONS sec rest
o 3 x 10 FRONT LUNGES COOL DOWN: 100m Sidestroke (No fins),
o 3 x 25 HEEL/TOE RAISES easy
o 4 x 15 DIPS TOTAL: 1600m

THURSDAY

o Stretch/rest for 4 min
o Run 2 miles at 8:15 min pace, rest 5 min
o Stretch

o 5 x 30 SIT UPS o 300m kick, bottom arm out straight (fins)
FRIDAY
o 2 x 30 FLUTTER KICKS(4 CNT) MAIN SET:

o 4 x 10 SQUATS o 3 x 200m Sidestroke (fins), 85% effort, 2 min rest
o 3 x 15 SCISSORS (4 CNT) o 2 x 500m Sidestroke (No fins), 70% effort, 4 min
o 3 x 15 BICYCLE ABS (4 CNT) rest
o 3 x 20 SIDE BRIDGE COOL DOWN: 100m Sidestroke (fins), easy
TOTAL: 2600m
OFF OFF OFF

SATURDAY
o Stretch OFF OFF

o Run for 45:00 min
SUNDAY
o Stretch
WEEK 26 OF 35

MONDAY

o Stretch
PM
o Bike for 20:00
o Rower for 10:00
o Run 3:00 min OFF WARM UP:

TUESDAY
o Sprints 6 x 200yds at 38 sec pace, 90 sec rest o 100m Sidestroke, easy (fins)
btwn runs MAIN SET:
o Sprints 4 x 100yds at 16 sec pace, 50 sec rest o 3 x 100m Sidestroke (fins), 95% effort, 3 min rest
btwn runs o 2 x 200m Sidestroke (fins), 85% effort, 2 min rest
o Sprints 2 x 400yds at 85 sec pace, 3 min rest o 1 x 500m Sidestroke (fins), 70% effort, 1 min rest
btwn runs COOL DOWN: 100m Sidestroke (fins), easy
o Run 3:00 min TOTAL: 1700m
o Stretch
OFF o 6 x 5 MTN CLIMBER PULL UPS WARM UP:

WEDNESDAY

o 2 x 25 DIVEBOMBER PUSH UPS o 200m Sidestroke, easy (fins)
o 4 x 10 SIDE BRIDGE MAIN SET:
o 3 x 8 CLOSE GRIP PULL UPS o 3 x 100m Sidestroke (No fins), 95% effort, 3 min rest
o 3 x 10 SINGLE LEG SQUATS o 2 x 500m Sidestroke (fins), 70-80% effort, 2 min rest
TOTAL: 2600m
o Stretch o 7 x ROPE CLIMBS OFF

THURSDAY
o Run 1 mile at 7:30 min pace, 4 min rest

o Stretch
o Bike for 30:00 min o 5 x 10 TRICEP PUSH UPS WARM UP:

o 5 x 8 REVERSE PULL UPS o 200m kick, bottom arm out straight (No fins)
FRIDAY
MAIN SET:
o 2 x 15 SIDE LUNGES o 3 x 100m Sidestroke (fins), 95% effort, 3 min rest
o 2 x 20 SIDE BRIDGE o 1 x 500m Sidestroke (fins), 70% effort, 30 sec
o 2 x 15 DIPS COOL DOWN: 200 m Sidestroke (No fins), easy
o 3 x 25 HEEL/TOE RAISES TOTAL: 2000 m
o Stretch OFF OFF

SATURDAY
o Run for 25:00 min

o Stretch

o Stretch
SUNDAY
o Run for 20:00 min

o Stretch
WEEK 27 OF 35

AM o 3 x 8 REVERSE PULL UPS OFF
MONDAY
o Run 3 miles at 8:10 min pace o 3 x 15 SIDE LUNGES

o Stretch o 3 x 20 FLUTTER KICKS
PM o 3 x 10 DIVEBOMBER PUSH UPS
o Jog for 15:00 min o 3 x 20 SIDE BRIDGE
o 2 x 15 DIPS
o Bike or Elliptical for 30:00 min o Jump Rope for 8:00 min WARM UP:
o Rower for 10:00 min o 300m kick, bottom arm out straight (No fins)
TUESDAY

MAIN SET:
rest
COOL DOWN: 100 m Sidestroke (No fins), easy
TOTAL: 2100 m

WEDNESDAY
o Run 3 miles at 8:10 min pace o 5 x 30 SIT UPS o 200m kick, bottom arm out straight (No fins)
o Stretch o 4 x 12 PULL UPS o 100m Sidestroke, easy (fins)
MAIN SET:
o 3 x 15 BACK EXTENSIONS - Legs o 2 x 200m Sidestroke (fins), 85% effort, 1 min rest
o 4 x 10 SQUATS o 1 x 500m Sidestroke (No fins), 70-80% effort, 1
o 3 x 25 HELL/TOE RAISES min rest
o 3 x 20 SCISSORS (4 CNT) COOL DOWN: 100 m Sidestroke (fins), easy
TOTAL: 1500 m
o Run 2:00 min o 3 x 20 SIDE BRIDGE OFF

THURSDAY

o Sprints 4 x 400yds at 85 sec pace, 3:30
rest btwn runs
rest btwn runs
o Run 2:00 min
o Stretch
OFF o 3 x 10 MTN CLIMBER PULL UPS WARM UP:

o 3 x 15 DIVEBOMBER PUSH UPS o 300m kick, bottom arm out straight (No fins)
o 3 x 15 BACK EXTENSIONS – Arms and Opposite Legs
o 300m Sidestroke, easy (No fins)
FRIDAY
Alt.
o 2 x 8 CLOSE GRIP PULL UPS MAIN SET:
o 3 x 15 SCISSORS (4 CNT) o 3 x 200m Sidestroke (fins), 85% effort, 2 min rest
o 3 x 15 BICYCLE ABS (4 CNT) o 2 x 500m Sidestroke (fins), 70-80% effort, 3 min
o 3 x 10 SINGLE LEG SQUATS rest
o 4 x 15 DIPS
COOL DOWN: 200 m Sidestroke (No fins), easy
o 7 x ROPE CLIMBS
TOTAL: 2700 m
o Stretch OFF OFF

SATURDAY

o Walk/Hike for 1 hour
o Stretch
OFF OFF OFF

SUNDAY
WEEK 28 OF 35

MONDAY
o Run 2 miles at 7:30 min pace, 5 min rest o 2 x 20 DIVEBOMBER PUSH UPS
o Run 2 miles at 8:15 min pace o 3 x 20 BACK EXTENSIONS – Legs
PM o 3 x 10 MTN CLIMBER PULL UPS
o Rower for 10:00 min o 3 x 20 SQUATS

TUESDAY
o Jog for 20:00 min o 200m Sidestroke, easy (no fins)

MAIN SET:
o Stretch o 1 x 200m Sidestroke (fins), 85% effort, 1 min rest
rest
TOTAL: 2000m

WEDNESDAY
o 5 x 30 SIT UPS o 300m Sidestroke, easy (no fins)
MAIN SET:
o 2 x 12 PULL UPS o 2 x 200m Sidestroke (fins), 85% effort, 2 min rest
o 4 x 15 SIDE BRIDGE o 3 x 600m Sidestroke (fins), 70% effort, 2 min rest
TOTAL: 3000m

THURSDAY
o Run for 25:00 min

o Stretch
o Run for 2:00 min o 5 x 20 TRICEP PUSH UPS OFF

FRIDAY
o Sprints 16 x 100yds at 17 sec pace, 50

sec rest btwn runs o 3 x 10 REVERSE PULL UPS
o Stretch o 3 x 30 SCISSORS (4 CNT)
o 3 x 15 DIPS
OFF OFF WARM UP:

SATURDAY

o 100m Sidestroke, easy (no fins)
MAIN SET:
TOTAL: 2000m
o Stretch OFF OFF

SUNDAY
o Stretch
WEEK 29 OF 35

OFF OFF OFF
MONDAY

o Run 2 miles in 15:00 o 3 x 35 SIT UPS o 200m kick, bottom arm out straight (no fins)
TUESDAY
o Stretch o 3 x 20 SQUATS o 100m Sidestroke, easy (no fins)

MAIN SET:
o 2 x 9 CLOSE GRIP PULL UPS o 2 x 200m Sidestroke (fins), 85% effort, 2 min rest
o 3 x 20 SIDE BRIDGE COOL DOWN: 100m Sidestroke (No fins), easy
o 2 x 15 DIVEBOMBER PUSH UPS TOTAL: 2600m
o Run for 2:00 min o 4 x 12 PULL UPS OFF

WEDNESDAY

o Sprints 3 x 800yds at 3:20 min pace, 5 min o 3 x 50 FLUTTER KICKS(4 CNT)
rest btwn runs o 3 x 15 BACK EXTENSIONS
o Sprints 4 x 100yds at 17 sec pace, 50 sec o 3 x 15 FRONT LUNGES
o Run for 2:00 min o 3 x 50 SCISSORS (4 CNT)
OFF OFF WARM UP:

THURSDAY

MAIN SET:
rest
TOTAL: 2900m

FRIDAY

rest btwn runs o 2 x 20 SCISSORS (4CNT)
o Run 1 mile at 7:30 min pace o 2 x 15 DIPS
o AM o 7 x ROPE CLIMB [Optional SWIM]

SATURDAY
o Bike or Elliptical for 30:00 min WARM UP:

o Jump Rope for 8:00 min o 100m kick, bottom arm out straight (no fins)
o Stretch MAIN SET:
o PM o 1 x 600m Sidestroke (fins), 70-80% effort, 1 min
o Stretch rest
o Run for 20:00 min COOL DOWN: 200m Sidestroke (fins), easy
o Stretch TOTAL: 1400 m
OFF OFF OFF

SUNDAY
WEEK 30 OF 35

o Stretch o 2 x 20 TRICEP PUSH UPS OFF
o Run 4 mile in 34:00 min o 2 x 10 CLOSE GRIP PULL UPS
MONDAY

o 2 x 15 PULL UPS
o 2 x 25 SQUATS

TUESDAY
o Rower for 10:00 min o 100m Sidestroke, easy (no fins)

MAIN SET:
o Stretch o 2 x 200m Sidestroke (fins), 85% effort, 1 min rest
min rest
TOTAL: 2700m

OFF OFF
WEDNESDAY
o 8 x 25 PUSH UPS
o 5 x 30 SIT UPS
o 2 x 12 PULL UPS
o 3 x 40 LEG LEVERS
o 3 x 15 BACK EXTENSIONS – Arm and Apposite Leg Alt.
o 3 x 15 DIPS
o Stretch

THURSDAY
o Stretch o 300m Sidestroke, easy (no fins)
MAIN SET:
TOTAL: 3000m
o Run for 2:00 min o 2 x 10 MTN CLIMBER PULL UPS OFF

FRIDAY
o Sprints 4 x 200yds at 36 sec pace, 90 sec o 3 x 15 DIVEBOMBER PUSH UPS

rest btwn runs o 3 x 10 REVERSE PULL UPS
o Sprints 4 x 200yds at 38 sec pace, 90 sec o 3 x 12 SINGLE LEG SQUATS
o Run for 2:00 min
o Stretch

SATURDAY
WARM UP:
MAIN SET:
o 2 x 600m Sidestroke (fins), 70-80% effort, 30 sec
rest
TOTAL: 1600m
AM o 7 x ROPE CLIMB OFF

o Stretch
SUNDAY
o Jog 2 miles
o Stretch
PM
o Stretch
o Jog 2 miles
o Stretch
WEEK 31 OF 35

o Bike or Elliptical for 45:00 min o 3 x 35 SIT UPS OFF
MONDAY

o Jog for 2:00 min OFF OFF

o Stretch
TUESDAY

o Stretch

WEDNESDAY
o 3 x 12 PULL UPS o 400m kick, bottom arm out straight (No fins)
o 2 x 20 SCISSORS (4 CNT) o 400m Sidestroke, easy (No fins)
MAIN SET:
o 2 x 15 SIDE BRIDGE COOL DOWN: 200m Sidestroke (No fins), easy
o 2 x 25 HEEL/TOE RAISES TOTAL: 3000m

THURSDAY
o Stretch
o Run for 34:00 min
o Stretch
PM
o Stretch o 3 x 20 FLUTTER KICKS(4 CNT) OFF

o Run 2 miles o 3 x 30 LEG LEVERS
3 x 15 BACK EXTENSIONS – Legs
FRIDAY
o Bike for 25:00 min o

o Rower for 25:00 min o 2 x 15 SIDE LUNGES
o 4 x 15 DIPS
OFF OFF WARM UP:

SATURDAY

MAIN SET:
TOTAL: 2700m
OFF OFF OFF

SUNDAY
WEEK 32 OF 35

o Run for 2:00 min, Stretch o 6 x 20 PUSH UPS OFF
o Sprints o 6 x 25 SIT UPS
MONDAY
 1 x 100yds at 16 sec pace, 45 sec rest o 4 x 10 PULL UPS

 1 x 200yds at 36 sec pace, 90 sec rest
 1 x 400yds at 80 sec pace, 3 min rest
o 3 x 15 DIPS
 1 x 800yds at 3:10 min pace, 5 min rest
 1 x 400yds at 85 sec pace, 3 min rest
 1 x 200yds at 38 sec pace, 90 sec rest
 1 x 100yds at 17 sec pace
o Stretch
o OFF OFF WARM UP:

TUESDAY

MAIN SET:
rest
TOTAL: 2600m

WEDNESDAY

PM
o Stretch
o stretch

THURSDAY
o Run 25 minutes o 400m kick, bottom arm out straight (No fins)
o Stretch o 400m Sidestroke, easy (No fins)
MAIN SET:
sec rest
sec rest
TOTAL: 3000m
o Run for 2:00 min o 2 x 15 SINGLE LEG SQUAT OFF

o Stretch o 3 x 15 SIDE LUNGE
FRIDAY
o Sprints 2 x 400m at 82 sec pace, 3 min o 2 x 20 BICYCLE ABS

rest btwn runs o 4 x 10 DIPS
o Sprints 2 x 400m at 88 sec pace, 3 min o 2 x 25 HEEL/TOE RAISES
rest btwn runs o 4 x 10 PULL UPS
o Stretch

SATURDAY
WARM UP:
MAIN SET:
o 2 x 700m Sidestroke (fins), 70-80% effort, 30 sec
rest
TOTAL: 1800m
OFF OFF OFF

SUNDAY
WEEK 33 OF 35

o Jog for 2:00 min o 3 x 25 TRICEP PULL UPS OFF
MONDAY
o Run 3 miles at 8:00 min pace, 5 min rest o 2 x 12 PULL UPS

o Run 1 mile at 8:30 min pace o 3 x 30 FLUTTER KICKS(4 CNT)
o 7 x 15 DIPS

o Rower for 10:00 min o 200m kick, bottom arm out straight (No fins)
TUESDAY

MAIN SET:
o 2 x 200m Sidestroke (No fins), 85% effort, 1 min
rest
rest
COOL DOWN: 100 m Sidestroke (fins), easy
TOTAL: 2200 m
o Elliptical or Bike for 30:00 min o 5 x 25 PUSH UPS WARM UP:

WEDNESDAY
o 5 x 30 SIT UPS o 400m kick, bottom arm out straight (No fins)
MAIN SET:
o 3 x 15 BACK EXTENSIONS o 3 x 200m Sidestroke (fins), 85% effort, 20 sec
o 1 x 10 CLOSE GRIP PULL UPS rest
o 3 x 20 SIDE BRIDGE sec rest
o 3 x 25 HEEL/TOE RAISES COOL DOWN: 200m Sidestroke (No fins), easy
TOTAL: 2300m
AM OFF OFF
THURSDAY
o Stretch
o Run 2 miles at 15:00 min pace, 5 min rest
o Stretch
PM
o Bike for 30:00 min
OFF o 4 x 12 PULL UPS WARM UP:

o 2 x 15 DIVEBOMBER PUSH UPS o 400m kick, bottom arm out straight (No fins)
FRIDAY

MAIN SET:
o 2 x 15 FRONT LUNGES o 3 x 200m Sidestroke (fins), 85% effort, 1 min rest
o 4 x 15 BICYCLE ABS (4 CNT) COOL DOWN: 200 m Sidestroke (No fins), easy
o 2 x 25 SQUATS TOTAL: 3000 m
o 5 x 15 DIPS
o Stretch OFF OFF

SATURDAY
o Run for 30:00 min

o Stretch
o Stretch OFF OFF

o Run 3 miles
SUNDAY
o Stretch
WEEK 34 OF 35

o 2 x 60 SIT UPS
o Run 4 miles at 8:15 min pace o
MONDAY
3 x 12 PULL UPS
o Stretch o 3 x 40 FLUTTER KICKS(4 CNT)
o 3 x 20 LEG LEVERS
o 3 x 20 SQUATS
o 2 x 15 DIPS
AM OFF WARM UP:

o Stretch o 200m kick, bottom arm out straight (no
TUESDAY
o Jog for 20:00 min fins)

o Stretch o 200m Sidestroke, easy (no fins)
PM MAIN SET:
o Stretch o 1 x 1500m Sidestroke (fins), 70-80% effort
o Jog for 20:00 min COOL DOWN: 100m Sidestroke (No fins),
o Stretch easy
TOTAL: 2000m

WEDNESDAY
o 5 x 30 SIT UPS
o 4 x 12 PULL UPS
o Run for 2:00 min o 7 x ROPE CLIMBS OFF

THURSDAY
o Stretch
o Sprints 3 x 400yds at 86 sec pace, 3:30
min rest btwn runs
rest btwn runs
o Run for 2:00 min
o Stretch
o Jump Rope for 8:00 min o 4 x 10 DIVEBOMBER PUSH UPS WARM UP:
o 2 x 20 LEG LEVERS o 300m kick, bottom arm out straight (no
FRIDAY
fins)
o 4 x 15 SCISSORS
o 3 x 25 SQUATS MAIN SET:
o 3 x 15 TRICEP PULL UPS o 1 x 2000m Sidestroke (fins), 70-80% effort
o 3 x 20 SIDE BRIDGE COOL DOWN: 200m Sidestroke (No fins),
o 3 x 6 CLOSE GRIP PULL UPS easy
o 3 x 15 DIPS TOTAL: 2800m
o Stretch OFF OFF

SATURDAY
o Run for 40:00 min

o Stretch
OFF OFF OFF

SUNDAY
WEEK 35 OF 35

MONDAY
o Run 1 ½ miles at 11:15 min pace, 8 min o 3 x 15 PULL UPS

rest o 3 x 15 BACK EXTENSIONS - Arms
o Run 1 ½ miles at 11:45 min pace, 6 min
rest
o Run 1 ½ miles at 12:30 min pace
o Stretch

o 300m kick, bottom arm out straight (no
TUESDAY
fins)
MAIN SET:
o 1 x 1800m Sidestroke (fins), 70% effort
easy
TOTAL: 2500m
o Stretch o 3 x 50 FLUTTER KICKS(4 CNT) OFF

WEDNESDAY
o Run for 15:00 min o 3 x 20 TRICEP PUSH UPS

o 4 x 12 DIPS
AM OFF PM
THURSDAY
o Bike or Elliptical for 40:00 min WARM UP:

o Rower for 10:00 min o 200m kick, bottom arm out straight (no fins)
MAIN SET:
o 1 x 2200m Sidestroke (fins), 70-80% effort
TOTAL: 2800m

o Run 4 miles in 33:00 min o 3 x 50 SIT UPS
FRIDAY

o 7 x ROPE CLIMBS
OFF OFF WARM UP:

SATURDAY
o 100m kick, bottom arm out straight (no

fins)
MAIN SET:
o 1 x 1600m Sidestroke (fins), 70-80% effort
easy
TOTAL: 2000m
OFF OFF OFF

SUNDAY

Pre Buds Workout

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Pre Buds Workout

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Pre-BUD/s Workout Program

A few things to remember:

2006 Naval Special Warfare Center, All Rights Reserved

CARDIO PHYSICAL TRAINING SWIM

o Walk for 1:00 min o 3 x 15 SQUATS

o Stretch OFF WARM UP:

o Walk for 1:00 min MAIN SET:

o Bike for 25:00 min o 2 x 15 PUSHUPS WARM UP:

o Stretch o 2 x 20 SITUPS o 100m kick, bottom arm out straight

o Stretch o 2 x 5 DIPS OFF

o Run 1 mile at 8:30 min pace o 2 x 30 SQUATS

AM o 2 x 20 PUSH UPS OFF

o Run for 6:00 min o 2 x 5 DIPS

o Bike for 25:00 min o 2 x 10 SIDE LUNGE WARM UP:

o Jog ¼ mile o 2 x 12 FRONT LUNGES OFF

o Sprints 6 x 100yds at 18 sec pace, 50 sec o 2 x 10 SIDE BRIDGE

CARDIO PHYSICAL TRAINING SWIM

o Stretch o 2 x 10 TRICEP PUSH UPS

o Jog ¼ mile o 3 x 30 HEEL/TOE RAISES WARM UP:

o Bike for 25:00 min o 3 x 20 PUSH UPS OFF

o Rower for 5:00 min o 5 x 20 SIT UPS

o Stretch OFF WARM UP:

o Stretch o 4 x 20 PUSH UPS OFF

o Stretch o 4 x 20 SIT UPS

o Bike for 30:00 min OFF WARM UP:

o Run for 8:00 min

CARDIO PHYSICAL TRAINING SWIM

AM o Jump Rope for 5:00 min WARM UP:

o Bike for 20:00 min o 3 x 20 PUSH UPS WARM UP:

OFF o Jump Rope for 7:00 min OFF

OFF o 4 x 5 MTN CLIMBER PULL UPS OFF

o Jump Rope for 4:00 min o 4 x 25 PUSH UPS WARM UP:

o Bike for 30:00 min OFF OFF

o Jump Rope for 10:00 min

CARDIO PHYSICAL TRAINING SWIM

o Stretch o 5 x 25 SIT UPS

o Jog ¼ mile o 1 x 20 PUSH UPS OFF

o Sprints 3 x 800yds at 4:00 min pace, 4 o 3 x 7 DIPS

o Walk/Hike 3 miles o 3 x 30 PUSH UPS WARM UP:

o Stretch OFF OFF

o Run 2.5 miles at 8:45 min pace

OFF o Jump Rope for 5:00 min WARM UP:

o 3 x 30 FLUTTER KICKS(4 CNT)

o Jog ¼ mile o 2 x 15 PUSH UPS OFF

o Stretch o 2 x 5 REVERSE PULL UPS

AM o 2 x 25 HEEL/TOE RAISES OFF

o Run 2 miles at 8:30 min pace

CARDIO PHYSICAL TRAINING SWIM

o 1 x 5 MTN CLIMBER PULL UPS

AM o 5 x 20 SQUATS WARM UP:

OFF o Jump Rope for 6:00 min WARM UP:

o Stretch o 100m kick, bottom arm out straight (No fins)

o Jog ¼ mile OFF OFF

OFF o 5 x 25 PUSH UPS OFF

o 3 x 15 FLUTTER KICKS (4 CNT)

AM OFF [Optional SWIM]

o Stretch WARM UP:

OFF o Jump Rope for 4:00 min OFF

o 3 x 6 REVERSE PULL UPS

CARDIO PHYSICAL TRAINING SWIM

o Rower for 10:00 min o 2 x 10 DIVEBOMBER PUSH UPS

o Stretch 2-3 mins

o Jog for 20:00 min o 3 x 40 LEG LEVERS OFF