BUD/S Warning Order

You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pullups, situps, pushups and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5".

PULLUPS: 1,2,3,4,5,4,3,2,1

PUSHUPS: 2,4,6,8,10,8,6,4,2 (2x #pullups)

SITUPS: 3,6,9,12,15,12,9,6,3 (3x #pullups)

DIPS: same as pushups

(4-5 days/week)

WEEKS #1, 2: Swim continuously for 35 min.

WEEKS #3, 4: Swim continuously for 45 min. with fins.

WEEKS #5: Swim continuously for 60 min. with fins.

WEEKS #6: Swim continuously for 75 min. with fins.

*Note: At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them. Your goal should be to swim 50 meters in 45 seconds or less.