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Wreck’d Run (Run 1: 1200m) is a steep downhill beach path that will take the SwimRunners down towards the first swim. Out to the left is three shipwrecks – the SS Maori, the SS Oakburn (an old wooden wreck), and since 1994, the MV BOS 400.

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The Cold Nudist (Swim 1: 500m) Brace yourself for the Sandy Bay swim as it will be your first entry into the cold water. Teams aiming for a competitive finish will have to dive straight in but social teams will be able to take a minute to acclimatise.

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Aimee’s Elbow (Run 2: 1300m) is your first taste of the technical rock hopping sections to come. With the first swim under the belt, athletes can enjoy the beautiful sights of this wild coastline.

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The Green Room (Swim 2: 900m) You have a real sense of adventure jumping off the rocks and swimming out into Llandudno. As a world famous surf spot, keep an eye out for waves as you head towards shore. Local advantage will be gained avoiding the rips.

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Spectator: Enjoy watching the athletes deal with Torpedo’s biggest beach break.

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Out of Touch (Run 3: 4300m) Each transition from swim to run will cause a spike in HR, none more so then the lung busting climb out from Llandudno. This is where an attack from one of the leading teams will split the field.

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EP1: The first energy point on the route where you will get PowerGels, Energize Bars and 5Electrolyte energy drinks and water. Fueled by PowerBar – You’re stronger than you think.

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Spectator: Oudekraal is great support point, however please note that the SANPARKS fee applies.

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The 12 Apostles (Swim 3: 1300m) Although it’s the longest swim, the stretch is protected, the visibility is great and it’s the most magical swim. Look out for the Antipolis shipwreck.

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Spectator: From the Twelve Apostles hotel watch team tactics unfold with the weaker swimmer sitting in their stronger teammates wash. A strong swimming team can use this longest swim segment to either recover lost ground or to open a gap.

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Spectator: The Torpedo swim segments are all close to shore and provide great spectating. It’s advisable to follow on bikes, allowing you to travel at the pace of the Swimrunners and watch the action unfold.

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Cooked Runner (Run 4: 3100m) Although flat, this is the hardest run segment with the body struggling to adjust after the longest swim. It will be flat out for the leaders as the runners try to haul in the good swimming teams that have gapped them.

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EP2: Bootlegger – The second energy point on route where you will get water, snacks and filter coffee.

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Spectator: The NSRI slipway in Bakoven provides a good vantage point to watch the teams battle it out over technical rock hopping.

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Take the Gap (Swim 4: 300m) Fatigue starts to kick in as the body fights to regulate itself with the repeated temperature shocks. Although short, this swim requires teamwork to pick a good line between waves at the exit rocks.

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Not Average (Run 5: 700m) If you have both the energy and the spirit, you can enjoy your David Hasselhoff moment as you run along the iconic Camps Bay beach in your SwimRun kit.

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Big Wednesday (Swim 5: 400m) The penultimate swim is short and fun, taking you out from Camps Bay, around the last rock and into Glenn Beach. Lifesaving teams should be able to catch a wave in from backline.

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Kids Play (Run 6: 900m) Your last run starts with a very technical boulder hop and climb through the Glenn beach cave. Watch your footing as you wouldn’t want to be caught out so close to the finish.

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High Spirits (Swim 6: 400m) The end is in sight and teams should take a moment to celebrate their achievement as they reach the calm waters of Clifton.

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Spectator: Give your team a high five at Clifton 4 as they become Torpedo finishers.