Great event - flat course but don't expect a run PR! Beautiful venue (Imperial Beach, just south of San Diego), small field (~800 athletes) and for a great cause (portion of every entry fee benefits the Ironman Foundation and Navy Seal Foundation).
Background: Superfrog is the world's longest running Ironman 70.3 (41 years in 2019). It was designed by the Navy SEALs in the 1970's to prepare for the Ironman Championships in Kona.
Swim: surf entry (waves in 2018 were 4-6ft so be warned!). 69 degree water (wetsuit recommended). 2 loops out along the pier with a 100m beach run between loops. Great fun.
Bike: 4 loops. 7 miles out along Silver Strand Highway to the Navy SEALs BUDs base and back, 4 times. Almost entirely flat except for one small overpass you hit each loop. Winds were blowing which was tough but a fast course nonetheless.
Run: BRUTAL! 4 loops. 6 miles on the beach, 2 miles on a dirt trail and the rest on road. Up and back through the soft sand was extremely tough. Hard to get into a rhythm but plenty of aid stations along the way to recalibrate and regroup!
Overall, strong recommend. Great cause, fun course and real camaraderie out there when it got tough. Special shout out to the volunteers and supporters - a great help when things got dark!