PT

20 Super Sets:
Tricep Pushups 10
Regular Situps 7
Pushups 10
Reverse Crunches 7
Wide Pushups 10
1/2 Situps 7

Do 20 cycles of all six exercises. You have 2 min. to perform each cycle.
Total time: 40 min.
Total pushups: 600
Total abs: 420

Upper Body PT
Pull-ups: 16,14,12
Dips: 25,20,15
8-count Body Builders: 20,15,10

Neck Exercises:
Up/down: 40
Left/right: 40

Results/notes: Started hitting failure around set 14 and started doing pushups from my knees. Triceps are sore as hell 2 days later.

PT

Swimming
2000m with fins

Results
2000m w/ fins: 39.29

PT

Upper Body PT
Pull-ups 5 x 2,4,6,8 reps
Regular grip
Reverse grip
Close grip
Wide grip
Mountain climbers
Total pull-ups = 100

Pushup pyramid: 5,10,15,20,25,20,15,10,5
Situp pyramid: 10,20,30,40,50,40,30,20,10

Neck exercises
Up/down: 35
Left/right: 35

8 count bodybuilders: 20

Max pushups in 2 min.
Max situps in 2 min.
Max pull-ups

Results
Max pushups: 67
Max situps: 53
Max pull-ups: 13

PT

Running
5 miles < 35 min.

Results
5 miles: 44.36 (PB/MB boardwalk)

PT
Swimming
200m warmup
500m sidestroke
500m freestyle
500m with fins
200m cool down

Sprints
20m ½ pace x 2
20m full sprint x 3
40m ¾ pace x 2
40m full sprint x 3
60m full sprint x 5
80m full sprint x 4
100m full sprint x 3

Lower Body PT
Squats 10,15,20
Lunges 10,15,20
Frog Hops 10,15,20
Heel Raises 10,15,20 (each leg)
Jumpovers 10,15,20
Dirty Dogs 100 (each leg)

Neck exercises
Up/down: 35
Left/right: 35

Results
500m sidestroke:10.44
500m freestyle: 10.24
500m w/ fins: 8.50

PT
Upper Body PT
Pull-ups 5 x 2,4,6,8 reps
Regular grip
Reverse grip
Close grip
Wide grip
Mountain climbers
Total Pull-ups = 100

Pushup pyramid: 5,10,15,20,25,25, 20,15,10,5

Situp pyramid: 10,20,30,40,50,50, 40,30,20,10

8 count Bodybuilders: 20

Max pushups in 2 min.
Max situps in 2 min.
Max pull-ups

Results
Max pushups = 71
Max situps = 57
Max pull-ups = 12

PT
Run-Swim-Run
Run: 3 miles < 21 min.
Swim: 1 mile with fins < 30 min.
Run: 1 mile < 7 min.
Total Time = 1 hr. 1 min.

Results
3 mile run = 25.19 (8.26/mile)
1 mile swim = 43.02
1 mile run (treadmill) = ??

PT

SEAL PFT
500yd swim: sidestroke
Pushups: max in 2 min.
Situps: max in 2 min.
Pull-ups: max (no time limit)
1.5 mile run: Run in combat boots and pants

Results

Swim = 10.20
Pushups = 73
Situps = 64
Pull-ups = 15
Run = 12.17

Last PFT on 15NOV05
Swim = 11.15
Pushups = 73
Situps = 63
Pull-ups = 15
Run = 12.22

PFT Goal:
500 yd swim: under 9:00
Pushups: 100 in 2:00
Situps: 100 in 2:00
Pullups: 20
1.5 mile run: under 9:00

PT
Swimming
200m warmup
500m with fins
500m without fins
Hypoxic Swim pyramid (2-10-10-2):
10 x 50m freestyle sprints at 1 min. 45 sec.
200m cool down

Results

500 w/fins = 8.53
500 w/o fins = 10.55