Couch to Casco w/John Stevens

Welcome to episode 124 of the Löw Tide Böyz - A Swimrun Podcast!

We’ve got something new for everyone this week. Ödyssey Swimrun Casco Bay is roughly eight weeks away and we thought it would be cool to do a show where we give everyone that’s on the fence about trying Swimrun (or help anyone that trying to convince their friends to try Swimrun) a road map for prepping for this year’s Casco Bay short course. So welcome to “Couch to Casco.”

Joining us for this episode is literally the best person that we could ask to have this discussion with...none other than Purple Patch Coach/Ödyssey Swimrun Race Director and Casco Bay course designer/elite Swimrunner John Stevens. John’s been on the show multiple times and we pretty much bug him anytime we need some sage wisdom.

We are breaking up this discussion into three sections that will help any and all Swimrun-curious athletes to get a good understanding of what Casco Bay is all about. We discuss the Casco Bay short course, how to train for the race, and what gear you’ll want to have.

Casco Bay Short Course

The Casco Bay Short Course is a great route for both beginners and experienced athletes. It is similar to some of the original Swimrun courses in Europe and it is a lot of fun! John designed the course and shared with us a course overview.

10.5 Mile Short Course Leg By Leg Breakdown:

Run 1: Little Diamond Island (.6 miles)

Swim 1: Little Diamond to Great Diamond (285 yds)

Run 2: Great Diamond Island (.45 miles)

Swim 2: Great Diamond to Peaks Island (775 yds)

Run 3: Peaks Island (3.1 miles)

Swim 3: Peaks to Cushing (975 yds)

Run 4: Cushing Island (3 miles)

Swim 4: Cushing to House (800 yds)

Run 5: House Island (.75 miles)

Swim 5: House to Peaks (725 yds)

Run 6: Peaks Island finish (350 feet)

Training for Casco Bay

With the race eight weeks away at the time that this episode is released, athletes have plenty of time to get ready for a great Swimrun adventure. If you’re a triathlete in training then you are already in good enough shape to take on the short course. If you’re just getting started with training and have some swimming under your belt then you have plenty of time to get ready. While the overall distance may seem daunting, in our experience all the different legs alternating between swimming and running during a Swimrun make it easier on the body and it’s not like running for 10.5 miles or swimming that distance for that matter.

Gear Considerations

While there is some specific gear for Swimrun, in general you can use any trail shoes that you already own and can take a used wetsuit and cut the legs above the knees and the arms above the elbow. The typical Swimrun kit consists of shoes, swim paddles, pull buoy, wetsuit, goggles, and a tether if you’re racing with a partner.

We have a lot of resources to help folks get the gear that they need to have a good experience. Check out the resources tab on our website and some of our previous Gear Talk episodes that cover a lot of the gear in detail. Finally, check out our Swimrun Swap Meet on facebook for used gear for sale or trade from fellow Swimrunners.

Final Thoughts

We are firm believers that the best way to get hooked on Swimrun is to get out there and experience one. Casco Bay is one of the original Swimrun events in the U.S. and one of our favorites. Whether you’re in hardcore triathlon training mode or more a casual endurance athlete, participating in a Swimrun is a great way to use your training and try something different or challenge yourself in a safe and supportive environment.

If we accomplished our goal and you’re ready to sign up for Casco Bay, use the code “LOWTIDEBOYZ” that is good for 15% off of your registration.

Feel free to reach out to us if you have any other questions about Casco Bay or Swimrun in general.

That’s it for this week’s show. If you are enjoying the Löw Tide Böyz, be sure to subscribe to the show on your favorite podcast player and leave us a five-star review. You can find us on Apple Podcast, Spotify, Google Podcast, and on YouTube. You can also follow our meme page on