half-ironman, california, tsa-southwest, triathlon, flat, fast, cool, 2nd-week, september, ocean-swim, tsa-north-america

Superfrog 70.3 Coaching and Training Plan

Coaching Plan Overview


  • Superfrog 70.3 course specific coaching plan made for you and your goals.

  • Daily workouts and season plan overview hand crafted for you.

  • Tristar video and audio reviews of the training block phase and how it relates to the course dynamics. Training peaks sessions designed for peak performance. (Export to all devices)

  • Raceday course overview and pacing strategy.

What our coaches say about this course

An underrated course is what we say. It may be at the epicenter of triathlon (San Diego, CA) but its a low key competitive event. The sand beach run makes it a challenge and the Socal vibe is present. This custom Tristar training and race plan has pool based open water swim sessions to get you race ready as well as trainer sessions with larger gearing for the flat bike course.
— Haluk Sarci, TSA Level II Coach

select coaching options


Elite Team

Custom training plan,1x1 Coach to athlete relationship.


Mentorship Team

Custom training plan, group coaching dynamic.


Plan Only

Customized Plan for "X" number of weeks.

About the race

The original idea of this multisports endurance event was two-fold: The first was to prepare Navy SEALs to do the Ironman Triathlon. The second was to promote the sport of triathlon in the SEAL Teams where physical training was multi-faceted and competitive spirit is high. The event is open to both military and civilians alike. It also invites tri-athletes with disabilities to participate in the triathlon as individuals or in relay teams. All editions have been carefully monitored and supported by UDT-SEAL Association members and volunteers and officers and men of the Basic Underwater Demolition/SEAL Training department from the Navy Special Warfare Command.

The Superfrog is a traditional swim-bike-run event that covers a course consisting of a two-lap 1.2 miles open ocean swim, a four-lap 56 mile bike course and a five-lap 13.1 mile run. This type of circuit-style racing allows for a central control point where start and finish lines, bike/run transition area, racer aid stations, and spectators view are greatly enhanced. This circuit-style race is presented by Naval Special Warfare and sponsored by MWR, North Island.

The open-ocean swim starts at 7am behind the BUD/S, NSW Center area and finishes behind SEAL Teams Five and Seven. Wheel-chair racers enter the ocean first, followed by individual racers and three-person relay teams.

Previous editions were held in the month of September. The September high surf is usually accompanied by unusually cold water. Upon completion of the swim, the bicycle riders head south from the Amphibious Base along Highway 75. It is flat but can be a little windy in some sections. Competitors in the event have been subjected to 100-degree heat on the highway. In 2011, the half-Ironman triathlon is back to September, being run on the 10 year anniversary of 9/11 - 11 September 2011.

In previous editions several professional triathletes competed in this event, including Bettina Ernst (1996), Paula Newby-Fraser (2002), Heather Fuhr (2006), and Lance Armstrong (2012).

In January 2015, World Triathlon Corporation announced the acquisition of SuperFrog, Inc., owners of the SuperFrog, Super Seal and Seal Sprint triathlons. The SuperFrog Triathlon was rebanded as Ironman 70.3 SuperFrog.