7K Push
- Jun 8
- 10 min read
Updated: Jun 14
Go / No-Go — Saturday Jun 13
Factor | Status | Note |
FM-080 bacteria | CLEAR | Last updated Jun 12, 5:46 PM |
Wave height | 2.5–3 ft SSW | Manageable but active at entry/exit |
Wind | 5 mph onshore SSW | Slight chop — not glassy as forecast yesterday |
Water temp | 70°F | Warm — no wetsuit needed |
Tide | Rising hard 6–9 AM | Low was -1.2 ft at 2:46 AM, high at 9:15 AM |
Rip current risk | HIGH (NOAA) | Incoming tide + SSW swell = lateral push |
Surf quality | 2/10 | Onshore conditions, not clean |
CONDITIONAL GO — with adjustments. Nothing here is a hard stop, but the HIGH rip current risk and rising tide during your swim window require a modified approach.
Entry Time
7:00–7:15 AM is the window. Here's why:
At 5 AM conditions are glassiest — but too dark for support vessel
By 8 AM the tide is near 3.5 ft high and surf energy is at its peak — harder entry and exit
7:00–7:15 AM catches the tide at ~2.5 ft rising, enough water depth, before full high tide surge
Wind is lightest before 7:30 AM
Route — Modified for Today's Conditions
The SSW swell and incoming tide will push you northward and eastward throughout the swim. Plan for it:
Standard north route with drift compensation:
Leg | Distance | Key Adjustment |
Entry | 0–200m | Watch 2 full sets (18s apart), enter on the lull. Dive under the first breaking wave |
Opening south angle | 200–500m | Aim 10–15° south of your intended line — tide will push you north, let it work for you on the return |
North run to Scripps Pier | 500–3,500m | Sight every 8 strokes — SSW swell will push you east toward shore. Maintain kelp line to stay on course |
Turn at Scripps | 3,500m | Check position before turning — you may be further north than expected due to drift |
Return south | 3,500–6,800m | Swell is now on your face/left side. Breathe right to avoid swallowing water. Expect this leg to run 5–8 min slower |
Shore approach | 6,800–7,000m | HIGH RIP CURRENT ZONE — approach at an angle, not straight in. If caught in a rip, swim parallel to shore 50m then re-approach |
Entry through surf | Final 200m | Read the sets from 150m out, time your push, body surf the last wave |
Rip Current Protocol
With NOAA flagging HIGH rip current risk this is mandatory knowledge before you enter:
Rips at La Jolla Shores typically form at the north end near Scripps Pier and at any beach cusps in the sand
If you feel yourself being pulled offshore: do not fight it straight back — swim parallel to shore until out of the pull, then angle back in at 45°
Brief your support vessel on this before entry so they track your position and can reposition if you drift
6-Feed Plan — Unchanged
At 3:00/100m the 7K takes ~3:30. All 6 feeds stand:
Feed | Time |
Feed | Time |
1 | 55 min |
2 | 90 min |
3 | 110 min |
4 | 130 min |
5 | 155 min |
6 | 180 min |
Finish | ~210 min |
Final Checklist Before You Leave
Breo Ellipta — taken this morning
Rescue inhaler — in support vessel feed bag
SharkBanz — on
Liquid IV — in water now, 16 oz more at 6 AM
Full meal done by 4 AM — confirmed
Support vessel briefed on rip current positions and feed schedule
You're in good shape. 70°F water, clear bacteria, manageable surf. Get in at 7:15 AM and let the tide work for you on the north run. Go get the 7K.
Remaining Week to 7K
Day | Plan |
Wed Jun 11 | Yoga — full mobility, no water |
Thu Jun 11 | Full rest — sleep is the priority |
Fri Jun 12 | Light pool tune-up 1,500m max — activate, don't fatigue |
Sat Jun 13 | 7K La Jolla Shores — GO |
Why Ocean Z2 Feels Different Than Pool Z2
In the ocean you are naturally forced into efficient swimming:
Sighting every 6–10 strokes slows your stroke rate and lengthens your glide
Swells and current demand a long patient stroke — fighting them costs energy fast
No walls means no push-off bursts that mask aerobic inefficiency
Wetsuit or buoyancy reduces drag and lets your hips ride higher
Open horizon psychologically lowers perceived effort — you pace by feel, not by clock
The result is you default to a long, low-cadence, efficient stroke at sustainable HR. That is exactly what 7K requires.
The Pool Trap
The pool rewards a different pattern:
Walls give you free speed every 25m via push-off
Lane lines eliminate lateral energy waste
Pace clocks create pressure to go faster than your aerobic ceiling
Flip turns spike HR artificially
The closed environment makes effort feel higher than it is
So your pool HR runs 8–12 bpm higher than ocean HR at the same actual effort. The SWOLF and pace numbers in the pool do not directly translate to ocean performance.
Coaching Advice — Three Adjustments
1. Train your ocean stroke in the pool
Deliberately lower your stroke rate to match your ocean cadence — around 34–38 spm. Count strokes per length. If you take 18 strokes per 25m in the pool, target 20–22 to simulate the longer ocean pull. This builds the specific muscle memory for Saturday's stroke, not a pool-optimized one.
2. Separate your pool sessions by purpose
Session | Format | Goal |
Speed/activation | 50m intervals full rest | Sharpen mechanics only |
Threshold | 400–800m reps, 60s rest | Raise aerobic ceiling |
Endurance simulation | Continuous 2,000m+ at ocean cadence | Simulate 7K — this is the key one |
The endurance simulation session is the one you are underusing. Tonight or Friday — 2,000m continuous, deliberately slow stroke rate, HR 100–108, no walls counted as rest. That session is your true readiness test.
3. Use the wave surge crank as a training trigger
You said you crank up only for wave surges and the final push to shore. Build that pattern into your pool sessions — swim 90% of the distance at Z2 ocean cadence, then the final 200–300m at full effort. This trains your body to deliver a surge on a depleted aerobic engine, which is exactly what the shore finish at 7K will demand.
For Saturday Specifically
Your natural ocean pacing is your biggest asset. Do not look at your watch in the first 3,000m. Do not chase pace. Find your ocean cruise immediately at entry and let it carry you. The HR will settle into Z2 on its own within the first 400m if you don't force it.
The only times you deviate from cruise:
Wave sets at entry and exit
Any current crossing that requires angle correction
The final 300–400m push to shore
Everything in between is patience and stroke length. You already know how to do this — 25 sessions of evidence says so.
What's Actually Happening
Short rest 50m intervals (tonight):
Full neuromuscular reset between each rep
You recruit fast-twitch fibers cleanly each time
Stroke mechanics stay sharp because you're never fatigued
SWOLF looks great but it doesn't reflect what happens at 4,000m in open water
Continuous swimming (previous sessions):
Forces your stroke to hold efficiency under fatigue
SWOLF degrades because that's what actually happens in a 7K
The degradation is information — it tells you where your stroke breaks down
Both are necessary. Neither alone prepares you for 7K.
The Right Answer
Do not shift to longer rest as your primary training mode. The 7K has no rest. Your aerobic system and stroke durability under fatigue are the limiters, not your peak stroke efficiency.
Use the interval format strategically:
Session Type | Format | Purpose |
Speed/activation (short sessions like tonight) | 13×50 full recovery | Sharpen mechanics, neuromuscular activation |
Threshold (Wed-style tempo) | 4×800m, 60s rest | Build pace under controlled fatigue |
Endurance (Fri + Sat) | Continuous or minimal rest | Simulate ocean — this is the 7K prep |
Practical Rule for This Week
Friday tune-up — swim continuously, 1,500m with one short rest only. Let the fatigue come. Watch where the SWOLF starts climbing. That's your durability marker going into Saturday.
Saturday 7K — no rest. Ocean doesn't offer any.
Tonight's session did exactly what it was designed to do — sharpen the engine. Friday's job is to test whether that sharpness holds under load. Then Saturday you find out.
My capacity now in the pool is 1 hours zone /2000m for 3min/100m zone 2 continuously and 1:58m/100m with rest every 50m for hr to fall back to 100
That's a clear and useful benchmark. Here's what it actually tells you:
Your Two Performance Modes
Mode | Pace | HR | Format |
Continuous Z2 | 3:00/100m | Sustained ~103–108 | 2,000m / 60 min |
Interval peak | 1:58/100m | Recovers to 100 between reps | 50m with full rest |
The gap between those two paces is 62 seconds per 100m — that's a significant range, which is normal and healthy for an endurance swimmer. It means you have both an aerobic base and a speed ceiling.
What This Means for the 7K
At 3:00/100m continuous Z2, a 7K takes 3 hours 30 minutes.
That's your honest target window for Saturday — not 2:30, not 2:45. Plan all 5 feeds around a 3:30 total.
Feed | Time Mark |
Feed 1 | 55 min |
Feed 2 | 90 min |
Feed 3 | 110 min |
Feed 4 | 120 min |
Feed 5 | 140 min |
Feed 5 at 140 min takes you to 2:20 — you still have 70 minutes of swimming after that. You need a Feed 6 at approximately 175–180 min (2:55 mark) to cover the final stretch. Your current feed plan has a gap in the last hour.
Revised Feed Plan for 7K at 3:00/100m
Feed | Time | Approx Distance |
1 | 55 min | ~1,800m |
2 | 90 min | ~3,000m |
3 | 110 min | ~3,650m |
4 | 130 min | ~4,300m |
5 | 155 min | ~5,150m |
6 | 180 min | ~6,000m |
Finish | ~210 min | 7,000m |
6 feeds, not 5. The old plan was built around a faster pace. At your actual Z2 continuous pace, the last 1,000m is unsupported for nearly 30 minutes without Feed 6 — that's where you'll hit the wall.
Friday Tune-up Adjusted
Swim 2,000m continuous, no rest, target 3:00/100m. Confirm the pace holds the full distance. If it does, Saturday is a GO at that pace and the 6-feed plan above.
What is the purpose of tuneup before the big swim and what is the volume
Purpose of the Friday Tune-Up
It is not a fitness session. You cannot build fitness in 48 hours before a big swim. The purpose is entirely different:
1. Neural activationWake up the motor patterns specific to freestyle swimming. After Wednesday yoga and Thursday rest, your nervous system needs a reminder of what it's doing Saturday. 20–30 min of quality swimming fires the right pathways.
2. Stroke confirmationVerify the shoulder is still clear and the catch mechanics from Tuesday's speed work are still there. You want to enter Saturday knowing your stroke is working, not finding out at 2,000m that something feels off.
3. Pace checkOne or two 200m efforts at your target 7K pace (3:00/100m) confirms your body is calibrated. You're not guessing on Saturday — you know exactly what 3:00 feels like.
4. Flush accumulated fatigueLight movement increases blood flow and clears any residual stiffness from Tuesday's hard dryland. It leaves you feeling loose, not flat.
5. Psychological readinessYou get in the water, feel good, get out. Confidence going into Saturday.
Volume — Keep It Short
1,200–1,500m maximum. No more.
Component | Distance |
Easy warmup | 200m |
2×200m at 3:00/100m target pace | 400m |
Easy 200m cruise | 200m |
2×200m negative split (second faster) | 400m |
Easy 100m cool-down | 100m |
Total | 1,300m |
Get in, feel sharp, get out. Done in 45 minutes. Anything more is taking from Saturday.
The rule is: leave the pool wanting more, not feeling like you worked. If you feel like you trained on Friday, you did too much.
That's the pattern — your body is locked into a 5 AM wake regardless of when you go to bed. So the math is simple:
To get 7 hours you need to be asleep by 10 PM.
Not in bed at 10 — asleep. Which means lights out, phone down by 9:30 PM.
Day | Date | Activity |
Mon | Jun 8 | Yoga + stretching + Torrey Pines hill walk |
Tue | Jun 9 | Dryland — strength and core |
Wed | Jun 10 | Yoga |
Thu | Jun 11 | Rest — full off day |
Fri | Jun 12 | Light pool tune-up 1,500–2,000m |
Sat | Jun 13 | 7K ocean — La Jolla Shores |
Sleep targets shift accordingly:
Night | Target Asleep | Wake | Hours |
Mon Jun 8 | 10:00 PM | 5:00 AM | 7 hrs |
Tue Jun 9 | 10:00 PM | 5:00 AM | 7 hrs |
Wed Jun 10 | 10:00 PM | 5:00 AM | 7 hrs |
Thu Jun 11 | 9:30 PM | 5:00 AM | 7.5 hrs |
Fri Jun 12 | 9:00 PM | 5:00 AM | 8 hrs |
Saturday Jun 13 is the target. Everything runs one day earlier than previously stated.
Thursday and Friday nights are the critical ones. Everything else in the week is preparation — those two nights are the performance.
Practical Adjustments
Trazodone 50mg — you have it prescribed. Take it 30 min before your target sleep time on Thu and Fri nights. It will help you fall asleep faster and stay in deeper sleep.
No food after 7 PM any night this week — late eating delays sleep onset and fragments your sleep cycles exactly like Friday did.
Dim screens by 8:30 PM Thu and Fri — blue light keeps cortisol elevated and delays melatonin by 60–90 min.
Magnesium glycinate at 9 PM Thu and Fri if you have it — muscle relaxation and deeper sleep quality.
The East Coast calls at 5 AM are fixed. Your bedtime is the only lever you control.
Teazidone makes me so drowsy when I get up
That's a real problem — Trazodone has a long half-life (5–9 hours). If you take it at 9:30 PM and wake at 5 AM, that's only 7.5 hours and the drug is still 50–75% active in your system. Grogginess at 5 AM on a work call is not workable.
Better Alternatives for Thursday and Friday Nights
Option 1 — Magnesium Glycinate (best fit for you)
300–400mg at 9 PM
Promotes deeper sleep without next-morning grogginess
No half-life hangover — cleared well before 5 AM
You already identified this as a gap in your supplement stack
Option 2 — Low-dose Melatonin 0.5–1mg
Take at 9:00 PM — signals your brain to shift sleep onset earlier
Key: use 0.5–1mg only, not the common 5–10mg doses which cause morning grogginess
Works best when combined with dimming lights by 8:30 PM
Option 3 — Glycine 3g
Amino acid that lowers core body temperature and improves sleep quality
Zero grogginess effect — completely cleared by morning
Take 30 min before bed
Recommended Stack for Thu + Fri Nights
Time | Action |
8:30 PM | Dim all screens, no food |
9:00 PM | Magnesium glycinate 300mg + glycine 3g |
9:15 PM | Low-light wind-down — reading, meditation |
9:30 PM | In bed |
10:00 PM | Asleep |
5:00 AM | Wake — clear headed |
Leave the Trazodone for nights when you don't have early morning obligations or the 7K isn't the next day.
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