0 to 1600 Yards in Six Weeks

SWIM WORKOUT

ZERO to 1650 in Six Weeks (A swimmer's mile is 1650, not 1760. It is the equivalent of 1500 meters)

Six weeks seems to be the most common length of time it takes to be able to swim a mile without stopping for breath. It requires three times per week and the willingness to be somewhat uncomfortable while stretching your aerobic capability. Like a scar forms in response to a wound, as a muscle enlarges to meet new demands, so does our ability to absorb oxygen. If we methodically increase our need, our body kindly responds. The amount of discomfort should be small, but it is necessary to pant a bit at the end of each effort and only partially recover before beginning another. The number of breaths taken before continuing I guarantee will not seem enough. I also promise you'll be surprised that you are able to continue much more easily than you imagined. The feeling of not having adequate rest is necessary to improve.

A COUPLE HINTS: If you think you really don't have enough air just to get to the end of the pool, let your legs drag; the quads, being so big, take a disproportionate amount of oxygen. Any muscle will, of course, use more when in use than when relaxed, so if you don't need to use the muscle, don't - for example, when you are recovering your arms. Relaxing even your neck will help make the swim easier. Speed is not your aim during these six weeks. Nor is the perfect stroke. They come later or not at all if your intention is just to enjoy the water, to relax, or to get some pleasant exercise. nota bene: swim 100, repeat 3 times equals 4x100 = 400. Repeat is always in addition to the first swim.

WEEK one (Three Days): 100 yards...rest for 12 breaths...repeat 3 times. 50 yards...rest for 8 breaths...repeat 3 times. 25 yards...rest for 4 breaths...repeat 3 times. total: 700 yards

WEEK two: 200 yards...rest for 12 breaths 100 yards...rest for 10 breaths...repeat 3 times 50 yards...rest for 6 breaths...repeat 3 times 25 yards...rest for 4 breaths...repeat 3 times total: 900 yards

1 WEEK three: 400 yards...rest for 12 breaths 100 yards...rest for 8 breaths...repeat 3 times 50 yards...rest for 4 breaths...repeat 5 times 25 yards...rest for 4 breaths...repeat 5 times total: 1250 yards

WEEK four: 600 yards...rest for 10 breaths 300 yards...rest for 8 breaths 100 yards...rest for 6 breaths...repeat 3 times 50 yards...rest for 4 breaths...repeat 3 times total: 1500 yards

WEEK five: 1000 yards...rest for 8 breaths 100 yards...rest for 4 breaths...repeat 3 times 50 yards...rest for 4 breaths...repeat 3 times total: 1600 yards

WEEK six (days 1 and 2): 1200 yards...rest for 6 breaths 200 yards...rest for 4 breaths 100 yards...rest for 4 breaths 50 yards...rest for 4 breaths...repeat twice (day 3) 1650 yards straight total: 1650 yards!

A FEW WORDS ABOUT TECHNIQUE: It is said by many that technique is everything, yet I've said very little here about it. I've noticed that most of the big problems of a beginner disappear on their own by the time they can swim a straight mile. Holding the head too high - the most common problem - is difficult; as you become more comfortable, gravity kindly assists you and it goes down without attention. A stable head invariably transfers to a narrower kick and that second most common problem disappears on its own. But is technique really everything after the first six weeks? Yes. Technique means nothing more than making the stroke simpler, using less energy, so that your effort is channeled directly into propelling you forward.

POOL SWIM WORKOUT

WARM UP

3 X 100 YDS 30 SECOND REST IN BETWEEN EACH 100 SWITCH SIDES FOR EACH 100 SLOW AND EASY

WORKOUT

20 X 25 YDS WITHIN 30 SECONDS 30 SECOND REST IN BETWEEN EACH 25 YARD LENGTH

2 X 300 YDS UNDER 6:30 PER 300 YDS 1 MINUTE REST BETWEEN EACH 300 YD SWIM FOCUS ON STROKE COUNT PER LEGNTH AND TECHNIQUE

3 X 500 YDS UNDER 9:00 FREE STYLE - 12:00 SIDE STROKE I MINUTE REST BETWEEN EACH 500 YD SWIM

COOL DOWN

400 YARDS SLOW AND EASY

TOTAL YARDS : 3000

USE EITHER THE SIDE STROKE OR FREE STYLE FOR THE ENTIRE WORKOUT

SPECWAR PT

JUMPING JACKS 50 4 COUNT HAMSTING STRETCHES 1 MINUTE SITTING “ “ 1 MINUTE FOOT ROTATION 20 EACH WAY, EACH FOOT BACK STRETCHES 1 MINUTE KNEE TO CHEST 1 MINUTE LOWER BACK STRETCHES 1 MINUTE TRUNK SIDE STRETCHES 10 CHERRY PICKERS 10

PUSHUPS 35 UP, BACK AND OVER 10 PUSHUPS 35 PRESS, PRESS FLING 15 PUSHUPS 35 HI JACK, HI JILL 10 TRICEP PUSHUPS 20 UP, BACK AND OVER 10 TRICEP PUSHUPS 20 SWIMMER STRETCH 10 TRICEP PUSHUPS 20 HI JACK, HI JILL 10 DIVE BOMBER PUSHUPS 20 PRESS, PRESS FLING 10 DIVE BOMBER PUSHUPS 20 4 COUNT WINDMILLS 10 DIVE BOMBER PUSHUPS 20 2 COUNT WINDMILLS 25

SITUPS 125 TRUNK ROTATION 10 EACH WAY FLUTTER KICKS 100 4 COUNT SCISSORS 100 4 COUNT TRUNK BENDING FORE AND AFT 10 SITTING KNEE BENDERS 25 4 COUNT SITTING FLUTTER KICKS 30 4 COUNT TRUNK ROTATION 10 CRUNCHES, LEFT, RIGHT, CENTER 100 EACH WAY NECK ROTATION 10 EACH WAY STOMACH STRETCHES 1 MINUTE HAND AND TOE SIT UPS 30 TRUNK BENDING FORE AND AFT 10

4 8 COUNT BODY BUILDERS 40 UP BACK AND OVER 15 SQUAT THRUST 40

BUTTERFLIES STRETCHES 2 MINUTES SITTING HAMSTRING STRETCHES 2 MINUTES JUMPING JACKS 50 2 COUNT

PULL-UPS 3 SETS OF 15 1 MINUTE REST BETWEEN SETS

DIPS 5 SETS OF 20

JUMPING JACKS 40

FINISH

4-6 MILE RUN

5 US NAVAL SPECIAL WARFARE/NAVY SPECIAL OPERATIONS Physical Training Guide RUNNING & SWIMMING

Run Swim HIGH: <9:44 <9:17 MED: 9:44-10:38 9:17-10:35 LOW: >10:38 >10:35

LSD = Long Slow Distance (a.k.a. “Steady State”). The intensity of LSD work is low to moderate. The pace should feel relatively easy and relaxed. These workouts build endurance and provide relative recovery between more intense sessions. You should be able to talk comfortably in short sentences/phrases while training. If you gasp and wheeze between every syllable, slow down. If you can speak long sentences without struggling for air, pick up the pace. A practical goal for a BUD/S candidate is to build up to being able to comfortably run 5-6 miles or swim 1-1 ¼ miles without stopping.

CHI = Continuous High Intensity (a.k.a. “Anaerobic Threshold”). These sessions typically involve moving for 15-20 minutes without stopping, at a pace approximately 90-95% of the maximal pace you could hold for that duration. The workout should be very demanding but not totally exhausting. Some will be able to recover more quickly than others, so there is no set time period, but a reasonable recovery period is approximately half of the work time. During this time, keep moving at a low intensity (slow jog, brisk walk, or paddle). Do not stop moving completely.

INT = Interval (alternate short, intense work intervals with periods of recovery). The format consists of running ¼-mile intervals or swimming 100-yard intervals, allowing a recovery period of 2-2 ½ times the amount of time it takes to perform the work interval (1:2-2.5 work:recovery ratio). Your intensity or pace should be slightly faster than the pace of your most recent 1.5-mile run or 500-yard swim. For example, if you recently completed a 1.5-mile run in 10:30, the base pace per ¼ mile was 1:45. The interval training pace for ¼-mile repeats should be roughly 4 seconds faster than the base pace. Using this example you would attempt to run each ¼-mile repeat in an average time of approximately 1:41. For swimming, your interval pace should be roughly 2 seconds faster than your base pace per 100 yards for a timed 500-yard swim. For example, if you completed a 500-yard swim in 10:30, the average pace per 100 yards was 2:06, and your average time to complete 100-yard intervals should be approximately 2:04. Appropriate paces for interval workouts are summarized in Table 1.

For example, 16-20 x 220-yard running intervals or 16-20 x 50-yard swimming intervals. The guidelines for recovery in Table 1 are broad, to allow individuals to utilize the recovery period that will help optimize performance. Allow enough recovery time to maintain the proper work intensity, without taking excessive time or wasting time. To promote faster/more complete recovery, it is desirable to utilize a certain amount of active recovery, such as walking briskly or jogging slowly for part of the time between ¼- mile running intervals.

6 Table 1: Interval Paces Then Your Then Your If Your 1/4 Mile And Your If Your 100 Yard And Your RUN Repeat Recovery SWIM Time Repeat Recovery Time Is: Time Is: Time Is: Is: Time Is: Time Is: 8:00-8:30 1:16-1:21 2:32-3:23 8:00-8:30 1:34-1:40 3:08-4:10 8:30-9:00 1:21-1:26 2:42-3:35 8:30-9:00 1:40-1:46 3:20-4:25 9:00-9:30 1:26-1:31 2:52-3:48 9:00-9:30 1:46-1:52 3:32-4:40 9:30-10:00 1:31-1:36 3:02-4:00 9:30-10:00 1:52-1:58 3:44-4:55 10:00-10:30 1:36-1:41 3:12-4:13 10:00-10:30 1:58-2:04 3:56-5:10 10:30-11:00 1:41-1:46 3:22-4:25 10:30-11:00 2:04-2:10 4:08-5:25 11:00-11:30 1:46-1:51 3:32-4:38 11:00-11:30 2:10-2:16 4:20-5:40 11:30-12:00 1:51-1:56 3:42-4:50 11:30-12:00 2:16-2:22 4:32-5:55 12:00-12:30 1:56-2:01 3:52-5:03 12:00-12:30 2:22-2:28 4:44-6:10 12:30-13:00 2:01-2:06 4:02-5:15 12:30-13:00 2:28-2:34 4:56-6:25 13:00-13:30 2:06-2:11 4:12-5:28 13:00-13:30 2:34-2:40 5:08-6:40 13:30-14:00 2:11-2:16 4:22-5:40 13:30-14:00 2:40-2:46 5:20-6:55 14:00-14:30 2:16-2:21 4:32-5:53 14:00-14:30 2:46-2:52 5:32-7:10 14:30-15:00 2:21-2:26 4:42-6:05 14:30-15:00 2:52-2:58 5:44-7:25 15:00-15:30 2:26-2:31 4:52-6:18 15:00-15:30 2:58-3:04 5:56-7:40 15:30-16:00 2:31-2:36 5:02-6:30 15:30-16:00 3:04-3:10 6:08-7:55

Warm-Up & Cool-Down Every workout should begin with a warm-up and end with a cool-down. Warm-ups and cool-downs are necessary to allow you to get the most benefit from your training and reduce the risk of injury. Before vigorous exercise, the body requires time to make physiological adjustments such as elevating metabolism, mobilizing energy sources, making circulatory adjustments to the active muscles, and beginning sweat output for thermoregulation. Following exercise, continued low-intensity activity will allow the body’s elevated systems to gradually return to baseline values and facilitate the removal of accumulated waste products. In general, the more intense the training session, the longer the warm-up and cool-down periods should be. Warm-ups for LSD sessions may involve 5-10 minutes of easy jogging or paddling while gradually building the intensity to a comfortable level for beginning the workout. As the workout begins, you may continue to build intensity so that you comfortably finish the workout at a faster pace than you started. For CHI and INT workouts, you should warm up for 10-15 minutes or more. Gradually build intensity from an easy jog or paddle for several minutes, eventually adding 4-5 high-intensity bursts lasting from 15 to 30 seconds. The warm-up should elevate your heart rate substantially, increase your breathing rate, and activate a sweat response. As you begin your workout, pace yourself to finish faster than you started (referred to as “negative splitting” in racing jargon). A proper cool-down following LSD workouts may involve 2-3 minutes of easy jogging or paddling followed by 2-3 minutes of brisk walking. Time periods for CHI or INT cool-downs should be extended until you are breathing easily and your heart rate is close to its normal resting value. It is recommended you perform stretching exercises near the end of the cool-down period, before tissue temperatures return to resting values.

7 General Workout Schedule Table 2 provides a generic workout schedule as an example of how the various workouts used to prepare for the PST and BUD/S might be organized in a given week.

Table 2: Weekly Training Schedule Mon Tue Wed Thu Fri Sat Run LSD INT CHI Swim CHI LSD INT

               

The process begins with a timed 500-yard swim and 1.5-mile run to assess baseline fitness levels and establish a yardstick for future improvement. A general progression to increase workload over 13 weeks would be to increase LSD workout distance by a standard weekly increment. For example, begin with a 3-mile run in the first week and add ¼ mile each week until 6 miles is achieved, or begin with a 1000- yard swim and add 100 yards each week until 2200 yards is achieved. Your interval progression may involve starting with 4 intervals (¼-mile running or 100-yard swimming) during the first week and adding an additional interval every second week until 10 intervals can be completed in your prescribed time. This basic model can be modified slightly depending on whether you begin with a low or a high level of fitness, you are a slower runner or swimmer, or you have any other specialized circumstances. Table 3 summarizes how workload across the different training bands may be progressed over several weeks.

8 Table 3: Workout Progressions LSD CHI INT Run & Run & Run Swim Swim Swim Week (miles) (yards) (minutes) (reps) 0 1.5 (timed) 500 (timed) 1 3 1000 15 4 2 3.25 1100 15 4 3 3.5 1200 16 5 4 3.75 1300 16 5 5 4 1400 17 6 6 4.25 1500 17 6 7 4.5 1600 18 7 8 4.75 1700 18 7 9 5 1800 19 8 10 5.25 1900 19 8 11 5.5 2000 20 9 12 5.75 2100 20 9 13 6 2200 2 x 12 10 14 6.25 2300 2 x 12 10 15 6.5 2400 2 x 12 10 16 6.75 2500 2 x 14 10 17 7 2600 2 x 14 10 18 7.25 2700 2 x 14 10 19 7.5 2800 2 x 16 10 20 7.75 2900 2 x 16 10 21 8 3000 2 x 16 10 22 8.25 3100 2 x 18 10 23 8.5 3200 2 x 18 10 24 8.75 3300 2 x 18 10 25 9 3400 2 x 20 10 26 9.25 3500 2 x 20 10

Individuals beginning specific preparation with a higher level of fitness may choose to begin with a higher training volume (such as a 5-mile run rather than a 3-mile run, as indicated in Week 9 of Table 3). Individuals with several weeks or months to prepare may choose to increase their LSD work by performing longer sessions and/or increasing the number of sessions per week (see Table 4 for an example). Additionally, as fitness improves, it will be helpful to occasionally (say, once per week) incorporate a longer session of activity (2-3 hours) such as hiking, canoeing, road cycling, or mountain biking at a comfortable but steady pace to improve physical and mental endurance. However, be sure to ramp up the total workload slowly and gradually as your fitness improves. Don’t attempt a workload that will lead to overtraining or cause burnout. Do not perform CHI or INT sessions beyond one per week for running and swimming.

9 Table 4: Weekly Training Schedule (Increased LSD Sessions) Mon Tue Wed Thu Fri Sat Run LSD INT LSD CHI 8 miles 10 x 4 miles 2 x 20 ¼ mile minutes Swim LSD CHI LSD INT 1500 2 x 20 3000 10 x 100 yards minutes yards yards

Candidates who don’t possess balanced fitness (are clearly slower in either running or swimming) should devote a greater percentage of their training time to improve the slower activity. SEAL candidates with a swim time slower than 10:35 or a run time slower than 10:38 (considered a “Low” PST ranking), while the other activity is “Med” or “High”, should focus more attention on the slower event. Table 5 is an example of a generic schedule weighted toward improving a slower swimmer. A strong swimmer with limited running ability would reverse the schedule. If a candidate is slow in both running and swimming, overall fitness should be built from the ground up in a balanced fashion.

Table 5: Weekly Training Schedule For A Slow Swimmer Mon Tue Wed Thu Fri Sat Run INT LSD Swim LSD CHI LSD INT

How Long Does The Program Last? It is recommended the program be performed a minimum of 13 weeks, but it can be extended indefinitely. Table 7 summarizes the information already provided in this document regarding scheduling of cardio and strength activities and distance targets for running and swimming over a 26 week period. Beyond 26 weeks, it is recommended you do not increase INT or CHI distances. Rather, your focus should be on gradually and progressively increasing intensity for the set distances of these workouts. The amount of LSD work you perform can slowly and gradually be increased as long as training continues. However, beyond 9-10 miles of running per week and 3500-4000 yards of swimming per week, the improvements in fitness become proportionately smaller relative to the time invested. If you perform large amounts of LSD work, be sure to keep the pace relatively easy and relaxed.

10 Table 7: 26 Week Combined Run/Swim Schedule Monday Tuesday Wednesday Thursday Friday Saturday Week RUN SWIM RUN SWIM RUN SWIM Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 1 3 miles 15 min 4 reps 1000 yds 15 min 4 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT

2 3.25 miles 15 min 4 reps 1100 yds 15 min 4 reps

Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 3 3.5 miles 16 min 5 reps 1200 yds 16 min 5 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 4 3.75 miles 16 min 5 reps 1300 yds 16 min 5 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT

5 4 miles 17 min 6 reps 1400 yds 17 min 6 reps

Run LSD Swim CHI Run INT Swim LSD- Run CHI Swim INT

6 4.25 miles 17 min 6 reps 1500 yds 17 min 6 reps l

Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT

7 4.5 miles 18 min 7 reps 1600 yds 18 min 7 reps

Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 8 4.75 miles 18 min 7 reps 1700 yds 18 min 7 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 9 5 miles 19 min 8 reps 1800 yds 19 min 8 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT

10 5.25 miles 19 min 8 reps 1900 yds 19 min 8 reps

Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT

11 5.5 miles 20 min 9 reps 2000 yds 20 min 9 reps

Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT

12 5.75 miles 20 min 9 reps 2100 yds 20 min 9 reps

Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 13 6 miles 2 x 12 min 10 reps 2200 yds 2 x 12 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 14 6.25 miles 2 x 12 min 10 reps 2300 yds 2 x 12 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 15 6.5 miles 2 x 12 min 10 reps 2400 yds 2 x 12 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 16 6.75 miles 2 x 14 min 10 reps 2500 yds 2 x 14 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 17 7 miles 2 x 14 min 10 reps 2600 yds 2 x 14 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT

18 7.25 miles 2 x 14 min 10 reps 2700 yds 2 x 14 min 10 reps

Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 19 7.5 miles 2 x 16 min 10 reps 2800 yds 2 x 16 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 20 7.75 miles 2 x 16 min 10 reps 2900 yds 2 x 16 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 21 8 miles 2 x 16 min 10 reps 3000 yds 2 x 16 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 22 8.25 miles 2 x 18 min 10 reps 3100 yds 2 x 18 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT

23 8.5 miles 2 x 18 min 10 reps 3200 yds 2 x 18 min 10 reps

Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 24 8.75 miles 2 x 18 min 10 reps 3300 yds 2 x 18 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 25 9 miles 2 x 20 min 10 reps 3400 yds 2 x 20 min 10 reps Run LSD Swim CHI Run INT Swim LSD Run CHI Swim INT 26 9.25 miles 2 x 20 min 10 reps 3500 yds 2 x 20 min 10 reps ***Perform daily stretching/flexibility exercises following cardio training***

11 Training Record Sheet Week ______

Day/Date Day/Date Activity: Workout Type: Record: Stretching Completed? Activity: Workout Type: Record: Stretching Completed? Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Lifting: Upper____ Lower____ Lifting: Upper____ Lower____ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps (record times) 6 7 8 9 10 1 (record times) 6 7 8 9 10 1 Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2 Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3 Set 1 1 4 Set 1 1 4 Set 2 2 5 Set 2 2 5 Set 3 3 6 Set 3 3 6 Set 4 4 7 Set 4 4 7 Set 5 5 8 Set 5 5 8 Set 6 6 9 Set 6 6 9 Total 7 10 Total 7 10 12 Training Record Sheet Week __12__ ***SAMPLE*** Program. Individual distances, times, exercises, weights, and reps may vary. Day/Date Monday 4/30 Day/Date Tuesday 5/1 Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? Yes Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run LSD 5.75mi 44:55 Lifting: Upper_X__ Lower____ Swim CHI 1150yds 20:00 Lifting: Upper____ Lower_X__ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps (record times) 6 7 8 9 10 1 lat pull downs 140 12 (record times) 6 7 8 9 10 1 lunges 20 15 Calisthenics (record reps): Core Exercises 2 shoulder press 105 10 Calisthenics (record reps): Core Exercises 2 leg curl 60 15 Push-ups Sit-ups Pull-ups (list): 3 biceps curl 60 12 Push-ups Sit-ups Pull-ups (list): 3 back ext body 15 Set 1 1 bridge 4 bench press 200 8 Set 1 25 30 5 1 4 leg press 250 10 Set 2 2 1 leg ab press 5 upright row 80 12 Set 2 20 30 4 2 5 leg press 300 12 Set 3 3 hip rotations 6 dips body 15 Set 3 20 30 4 3 6 Set 4 4 quadruped 7 Set 4 20 30 4 4 7 Set 5 5 plank 8 Set 5 20 4 5 8 Set 6 6 superman 9 Set 6 6 9 Total 7 side plank 10 Total 105 120 21 7 10

Day/Date Wednesday 5/2 Day/Date Thursday 5/3 Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? Yes Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run INT Lifting: Upper____ Lower____ Swim LSD 2100yds 52:30 Lifting: Upper____ Lower____ Intervals 1 1:41 2 1:41 3 1:42 4 1:40 5 1:40 List Exercises: Weight Reps Intervals 1 2 3 4 5 List Exercises: Weight Reps (record times) 6 1:40 7 1:39 8 1:40 9 1:37 10 1 (record times) 6 7 8 9 10 1 Calisthenics (record reps): Core Exercises 2 Calisthenics (record reps): Core Exercises 2 Push-ups Sit-ups Pull-ups (list): 3 Push-ups Sit-ups Pull-ups (list): 3 Set 1 25 40 5 1 bridge 4 Set 1 25 30 5 1 bridge 4 Set 2 25 40 5 2 1 leg ab press 5 Set 2 25 40 5 2 1 leg ab press 5 Set 3 20 40 4 3 hip rotations 6 Set 3 25 30 5 3 hip rotations 6 Set 4 20 4 4 quadruped 7 Set 4 20 40 4 4 quadruped 7 Set 5 20 4 5 plank 8 Set 5 20 4 5 plank 8 Set 6 6 superman 9 Set 6 6 superman 9 Total 110 120 22 7 side plank 10 Total 115 140 23 7 side plank 10

Day/Date Friday 5/4 Day/Date Saturday 5/5 Activity: Workout Type: Record: Stretching Completed? Yes Activity: Workout Type: Record: Stretching Completed? Yes Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Run/Swim/Other (list) LSD,CHI,INT (list) Distance Time Lifting: Upper_X__ Lower____ Swim INT Lifting: Upper____ Lower_X__ Intervals 1 2 3 4 5 List Exercises: Weight Reps Intervals 1 2:12 2 2:10 3 2:09 4 2:10 5 2:10 List Exercises: Weight Reps (record times) 6 7 8 9 10 1 lat pull downs 150 10 (record times) 6 2:09 7 2:09 8 2:08 9 2:07 10 1 lunges 20 15 Calisthenics (record reps): Core Exercises 2 shoulder press 105 11 Calisthenics (record reps): Core Exercises 2 leg curl 60 15 Push-ups Sit-ups Pull-ups (list): 3 biceps curl 60 12 Push-ups Sit-ups Pull-ups (list): 3 back ext body 15 Set 1 1 bridge 4 incline press 160 9 Set 1 78 92 10 1 4 squat 200 10 Set 2 2 1 leg ab press 5 seated row 180 10 Set 2 2 5 squat 225 15 Set 3 3 hip rotations 6 triceps ext 90 12 Set 3 3 6 Set 4 4 quadruped 7 Set 4 4 7 Set 5 5 plank 8 Set 5 5 8 Set 6 6 superman 9 Set 6 6 9 Total 7 side plank 10 Total 78 92 10 7 10 13

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NSW/NSO MENTOR

ENC (SEAL) Roger W. Roberts Ret.

Email: [email protected] Cell: (816) 507-1842 www.nrdstlspecwar.webstarts.com www.nrdstlspecwar.blogspots.com for Videos