Welcome to this bonus episode of the Löw Tide Böyz - A Swiun Podcast!Ödyssey Swimrun Casco Bay is coming up in a few weeks and we wanted to share an addendum to our 2021 Casco Bay Course Preview episode. As some of you may know, the Casco Bay course changes every year or so and we wanted to make sure that everyone had the latest and greatest intel going into this year’s edition. In this addendum, we are joined by frequent guest of the show John Stevens to walk us through the new long course that he designed.If this is your first time racing Casco Bay we recommend that you check out our Course Preview episode for all the details about Portland Maine and the mechanics of the race. You can also check out our 2021 Casco Bay Race Report to get some more intel about the race.2022 Short CourseIf you’re racing the short course this year, check out our recent Couch to Casco episode (with John Stevens) where we discuss everything you need to know about short course with some training and gear tips thrown in.2022 Long Course Leg-by-Leg BreakdownThe Long course clocks in at 23-ish miles total with 18 miles of running and about 5 miles of swimming over 13 run sections and 12 swim sections.We asked John Stevens to give us a leg-by-leg breakdown of the course and he did not disappoint. Our chat with John had a lot of great insight from the guy that designed the course to help everyone be as prepared as possible for the race. We recommend listening to his breakdown with the race map and the leg-by-leg breakdown from the show notes handy so you can orient yourself with the course while listening.(2022 North to South Route)Run 1: Chebeague Island (1 mile)Swim 1: Chebeague (460 yds)Run 2: Chebeague Island (3 miles)Swim 2: Chebeague to Little Chebeague (685 yds)Run 3: Little Chebeague (.5 miles)Swim 3: Little Chebeague to Long Island (685 yds)Run 4: Long Island (1.65 miles)Swim 4: Long Island (930 yds)Run 5: Long Island Sandbar (81 feet)Swim 5: Long Island to Vaill Island (380 yds)Run 6: Vaill Island (.55 miles)Swim 6: Vaill to Long Island (530 yds)Run 7: Long Island (1 mile)Swim 7: Long to Cow Island (1375 yds) * Longest swim of the dayRun 8: Cow Island (.6 miles)Swim 8: Cow to Great Diamond (300 yds)Run 9: Great Diamond Island (1.65 miles)Swim 9: Great Diamond to Peaks Island (775 yds)Run 10: Peaks Island (3.1 miles) * Longest run of the daySwim 10: Peaks to Cushing (975 yds)Run 11: Cushing Island (3 miles)Swim 11: Cushing to House (800 yds)Run 12: House Island (.75 miles)Swim 12: House to Peaks (725 yds)Run 13: Peaks Island finish (350 feet)SummaryThe 2022 edition of Casco Bay is going to be challenging and fun. We hope that this addendum helps you prepare for the race. If you were on the fence about signing up and this episode nudged you in the right direction, use the code LOWTIDEBOYZ to save 15% off of your registration for Casco Bay and all of Ödyssey’s 2022 events.That’s it for this bonus episode. 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 Instagram. Email us at lowtideboyz@gmail.com with any feedback and/or suggestions. Finally, you can support our efforts on Patreon…if you feel so inclined.Thanks for listening and see you out there!-  Chip and Chris