TRAIL RUN + SWIM
Join 2020 Ambassador Ellison Wada for a jog / swim.
Meet at 9:00 am at the Letterman Starbucks. The run will start at 9:15am, and will consist of a 5.7 mile trail / Road Run. Map here: https://www.strava.com/routes/23395867
Jog from the Letterman Starbucks to Ecology trail, ascend Ecology to the Goldsworthy Tree Spire above inspiration point, continue on the dirt trail to West Washington, descend to Marine Dr via West Washington, slap Hoppers Hands, cut back towards the Letterman Starbucks via West Washington.
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Following the run, enjoy a FREE pool swim and/or hot tub soak. There are three open rec lanes from 10-12, and four open lanes from 12-2
SWIM START Meet at the Letterman Starbucks at 11:00am Swim Start will be 11:15am
Here's a very basic workout if you want to follow along, but you do you: 3,000yd low tempo
WARM UP (SKIP 1000)
200 swim
4x50 kick alt 25 stroke 25 free
200 IM / [Drill] alt 25 stroke drill / 25 free drill
200 pull
MAIN SET ([Breath Control] 1500)
5x200 free ([Breath every 7/5/5/3 or 6/4/4/2 per 25])
50 easy
9x50 on the 1 minute ([50 zero breaths down, recover back], [50 one breath down recover back], [50 two breaths down recover back])x3
WARM DOWN (500)
2x250 pull
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Runners we can store bags, phones, so on and so forth at the Presidio Y lockers, we can also lock bikes in the secure Y Parking area, BRING A LOCK!
We will grab lunch (read beers) somewhere on Chestnut post swim.
CONTACT ELLISON WADA for details
415 244 1510
