Welcome to episode 354 of the Löw Tide Böyz - A Swimrun Podcast!

We sit down for another fika with Coach Liz, a swimrun coach who works with swimrunners and returned to the ÖTILLÖ Swimrun World Championship this year with her partner Jacob. We shared a good stretch of the course with them in Sweden, so we start with a race report from their second time racing it, including a faster finish than last time and what it took to get there with a toddler at home.

Liz walks us through how she and Jacob trained for the same race by sitting down at the start of the week, trading second shifts, and splitting the long sessions between Saturday and Sunday. Then we talk about coming back to training after pregnancy: building up slowly, making strength training a priority, the signs that tell you to back off, and the 24-hour rule she uses with her athletes. She also shares how 20 to 30 miles of running a week, plus a five-mile run, StairMaster and strength session, carried her through ÖTILLÖ.

We also answer a listener question about using an off-the-shelf triathlon plan for swimrun. We talk through knowing your available hours, being honest about your fitness level, laying the plan over your work and family calendar, and knowing the intention of every session. When time is short, Liz explains what works with 35 to 45 minute swims and 20 to 30 minute strength sessions, and why the shorter ÖTILLÖ distances make a great way in.

Liz spent the summer testing AI coaching with her TrainingPeaks files, so we get her take on what it got right, where the workouts missed, and why honesty matters with any coach. Her roster is nearly full with a few slots open for next year, and you can find her on Instagram.

Enjoy!

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 rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on **Apple Podcasts**, **Spotify**, and on **YouTube**. Check out our **website** for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page **@thelowtideboyz** on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at **lowtideboyz@gmail.com**. Finally, you can support our efforts on **Patreon**...if you feel so inclined.Thanks for listening and see you out there!Chip and Chris