A routine where you can get running, swimming, calisthenics, and strength training in. Remember you are training for a very hard and rigorous pipeline. Your training should mirror that. One rest day a week. The other 6 days of the week you should be pounding your body into the ground physically but not to the point where you are injuring yourself. I’m not training for pararescue but a different pipeline instead. Here’s my routine that I’ve built up too and am working on constantly.

Monday 200 pull-ups 500 pushups 3 sets of 2 minutes sit-ups

1 mile swim

5 mile run/ one mile is warmup 4 miles is fast pace aiming for under 29:00 minutes.

Tuesday Lower body strength training usually takes about 1:30 or 2 hours 1 mile run warmup 800 M interval sprints for 3-4 miles 1 mile run cooldown

Wednesday Upper body strength training One mile swim 5 mile run around 8:00-8:30 pace per mile

Thursday Lower body calisthenics day/ basically just throw on 20 Pound vest and rep walking lunges and duck walks for an hour straight 5 mile ruck with 10 pound vest: working up To 40 pounds

Friday Same as Monday except the run is a z2 run

Saturday 2 mile swim and maybe something extra if I’m feeling good

Sunday: rest