BUD/S Warning Order

(sidestroke with no fins 4-5 days a week)

WEEKS #1, 2: Swim continuously for 15 min.

WEEKS #3, 4: Swim continuously for 20 min.

WEEKS #5, 6: Swim continuously for 25 min.

WEEKS #7, 8: Swim continuously for 30 min.

WEEK #9: Swim continuously for 35 min.

* Note: If you have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.

Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.