Resubmitted below.

Might want to clean that up so it can actually be read

So I have been training do awhile now for special forces and I feel good about it. Going for pararescue with the USAF. I was given aworkout. But not sure how to schedule it throughout the day


Combat Control Team (CCT)/ Para-Rescue Jumper (PJ)/ Special Operations Weather Team (SOWT)
***NOTE: *ALL SWIMMING SHOULD BE DONE WITH A SCUBA TYPE MASK TO GET USED TO HAVING YOUR NOSE COVERED.
*
PAST *Goals REGULAR DOUBLE
swim- 500m <10:00 1000m <20:00
Run- 1.5mi <9:15 3 mi <19:00
Pull-Ups- Set 1 15 Set 2 12
Sit-Ups- Set 1 70 Set 2 65
Push-Ups Set 1 70 Set 2 65
*
*
**For calisthenics you should do them throughout the day to get used to it. *If you are unable (due to job or school) you should do your best to space them out over a couple of hours. *These numbers should be in ADDITION!!! To your gym workout. *This sort of PT is a lifestyle change. *These numbers are a total for the day and should be considered minimum. *I implore you to do more.
Everything you do is towards saving your life. *“The more you sweat in peace…the less you bleed in war” author Gen. George S. Patton
*
Monday Minimum 50 Pull-Ups (sets of 10)
Minimum 500 Push-Ups (sets of 50)
Minimum 300 Sit-Ups (sets of 50)
Minimum 300 Flutterkicks (sets of 50)
Run: 3 miles at 6min/mile pace (when can accomplish that, increase distance to 4 miles; then 5 miles) *End goal is 5 miles in 30 min.
*
Tuesday Minimum 50 Pull-Ups (sets of 10)
Minimum 500 Push-Ups (sets of 50)
Minimum 300 Sit-Ups (sets of 50)
Minimum 300 Flutterkicks (sets of 50)
swim: 1000m any stroke or mix of strokes; *500m kickboard (100 flutterkick, 100 frog kick, 100 dolphin kick, 200 flutterkick)
*
*
Wednesday Minimum 50 Pull-Ups (sets of 10)
Minimum 500 Push-Ups (sets of 50)
Minimum 300 Sit-Ups (sets of 50)
Minimum 300 Flutterkicks (sets of 50)
Run: Interval workout. *Note: *Sprint is 85-90%
On standard ¼ mile track run 1 mile (4 laps) warm-up.
Sprint *¼ *lap; jog *¾ *lap
Sprint *½ lap; jog *½ *lap
Sprint *¾ lap; jog *¼ *lap
Sprint *1 lap; jog *1 *lap
Reverse order and &#147;pyramid” back down. *Finish with 1.5 mile jog.
*
Thursday Minimum 50 Pull-Ups (sets of 10)
Minimum 500 Push-Ups (sets of 50)
Minimum 300 Sit-Ups (sets of 50)
Minimum 300 Flutterkicks (sets of 50)
swim: 500m warm-up; 25m sprint- 25 m swim(intervals)X 10 sets; 200m kickboard cool down
*
Friday Minimum 50 Pull-Ups (sets of 10)
Minimum 500 Push-Ups (sets of 50)
Minimum 300 Sit-Ups (sets of 50)
Minimum 300 Flutterkicks (sets of 50)
Run: Work up to being able to complete 10 mi at a 7 min/ mile pace
*
Saturday Bike/ kayak/ motocross/ cross train….have fun
Sunday rest and get your mind right.
*
***REMEMBER: *You are not just training to go to a school and earn a beret. *You are training to go to war as an American Airman. *Your training will continue to grow in size and complexity and every bit you do is towards a final goal of going to war in support of Special Operations and returning home safely. *You are training to become a Warrior.
*
If you have any questions feel free to email me a
*
“” 
Combat Controller/ USAF S

Looks OK to me. Doesn't offer much progression but you can easily add on once you get more fit. I would replace kick board work with finning but that I hate kick boards.
MC

It seems like a great Cal workout, my only concern would be hitting the pool only twice a week and only running 3 times a week; and perhaps thats what Guard MC was kind of saying. Alot of the Workouts I have seen state: " running 5 days a week, and swimming 3-5 days a week. When I read about selection school and the pipeline it would seem that on most days that ur in the pool and on the track, just something to consider I guess. You have a good recruiter there though, I got nothing from mine.
_______________________________________________________________
Tiny
"never satisfied"

Maximum:

Where are you located at? I am from West Virginia and my recruiter gave me the same exact workout. I have been having trouble deciding whether to do this one, Guard's, or play around and create my own hardcore one.

Brandon

Try Guards workout. I have progressed alot in just two weeks. Its only 8 wks long. It will get you into the shape you need to be to tackle a more significant hardcore workout. It works and it works fast.

I'm pretty sure the Guard's workout is 10 weeks long. Oh, and since Guard is commenting, if I only have 3 weeks till I take the PAST, should I just start at week 8?

Start wherever your max ability lets you. You could be at week 4 for the swimming, week 8 on the runs and past week 10 on the cals. Look at the schedule and pick a place to start for each event or just pick a day/week and start there.
Have fun with it. The program is designed to give you a schedule but also to devise your own.