SEALS Tier 1

Joe, here you go! This is the first 9 Wks (Tier 1). I can post Tier 2 if you want.

First 9 weeks:

Week 1
Running /2 miles/day, 8:30 pace Mon/Wed/Fri
Pushups / 4 sets of 15 pushups Mon/Wed/Fri
Situps /4 sets of 20 situps Mon/Wed/Fri
Pullups/ 3 sets of 3 pullups (chin bar) Mon/Wed/Fri
Swimming/ Swim continuously for 15 min. 4-5 days/week

Week 2
Running / 2 miles/day, 8:30 pace (6 mi/wk) Mon/Wed/Fri
Pushups /5 sets of 20 pushups Mon/Wed/Fri
Situps /5 sets of 20 situps Mon/Wed/Fri
Pullups /3 sets of 3 pullups Mon/Wed/Fri
Swimming /Swim continuously for 15 min. 4-5 days/week

Week 3
Running /No running. High risk of stress fractures Mon/Wed/Fri
Pushups / 5 sets of 25 pushups Mon/Wed/Fri
Situps / 5 sets of 25 situps Mon/Wed/Fri
Pullups / 3 sets of 4 pullups Mon/Wed/Fri
Swimming /Swim continuously for 20 min. 4-5 days/week

Week 4
Running /3 miles/day, 8:30 pace (9 mi/wk) Mon/Wed/Fri
Pushups /5 sets of 25 pushups Mon/Wed/Fri
Situps /5 sets of 25 situps Mon/Wed/Fri
Pullups/ 3 sets of 4 pullups Mon/Wed/Fri
Swimming /Swim continuously for 20 min. 4-5 days/week

Weeks 5-6
Running /2 / 3 / 4 / 2 miles (11 miles/week) Mo/Tu/We/Fr
Pushups /6 sets of 25 pushups Mon/Wed/Fri
Situps /6 sets of 25 situps Mon/Wed/Fri
Pullups /2 sets of 8 pullups Mon/Wed/Fri
Swimming /Swim continuously for 25 min. 4-5 days/week

Weeks 7-8
Running /4 / 4 / 5 / 3 miles (16 miles/week) Mo/Tu/We/Fr
Pushups /6 sets of 30 pushups Mon/Wed/Fri
Situps /6 sets of 30 situps Mon/Wed/Fri
Pullups /2 sets of 10 pullups Mon/Wed/Fri
Swimming /Swim continuously for 30 min. 4-5 days/week

Week 9
Running /4 / 4 / 5 / 3 miles (16 miles/week) Mo/Tu/We/Fr
Pushups /6 sets of 30 pushups Mon/Wed/Fri
Situps /6 sets of 30 situps Mon/Wed/Fri
Pullups /3 sets of 10 pullups Mon/Wed/Fri
Swimming /Swim continuously for 35 min. 4-5 days/week

(format changed by Thom)