Don’t expect any whistles and bells this week, folks! Today I’m in the mood for some good old fashioned swimming! I did the set below at a Dynamo Masters practice earlier this week. I split the lane with my friend Alexis, who’s training for some super long open water swims this summer. It’s always nice having friends who are excited to knock out an extra 1800 yards at the end of practice!

Tack this set onto the end of your own workout, and be diligent about the pacing! Number three of each distance should be FAST!!!

Bonus: In ATL? I’m filling in for Coach Maria at tomorrow’s (Saturday, March 8th) Dynamo Masters practice at the Chamblee pool. Practice starts at 6:30am and I have a fun workout planned!! See you there!!

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Recently, my coach, Matthew Rose, has been peppering my swim workouts with fly kick. He claims it doubles as abdominal work, but I think he just likes to torture me! I actually grew up swimming backstroke and doing TONS of fly kick (usually underwater) so you’d think a couple 50s here and there would be easy for me. Wrong! I struggle!! And now, so can you!!

I do most of my kicking on my back because I’m still a backstroker at heart and I’m too lazy to carry around a kickboard. Same with a pull buoy; I do most of my pulling “paddles only.” You are more than welcome to use a board and buoy! I fully support the use of “toys” if they make swimming more fun for you!

Give the set below a try and let me know what you think about fly kick! Love it? Hate it? I have to admit, it’s a great workout! Maybe Coach is on to something… Happy Friday!!

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There’s no place I’d rather get water (or Osmo!), than at a mid-race aid station. Last weekend I was back on the start line at a local Atlanta favorite, the Charles Harris 10k Road Race. Charles Harris is a point-to-point, net downhill course that gives runners a great opportunity for fast times compared to the typical hillfests we find around Atlanta.

A point-to-point race also gave a few of my Dynamo teammates and I the opportunity to park at the finish, then run the race course in reverse to the start line!

Ryann, Erin, Scotty, Me, Katrina, Ashley, and Lesley all smiles pre warm-up!!

I really like long warm-ups, so I think our six mile jog actually helped me prepare for the race more than it tired me out. We had PERFECT running weather this year so I went out in a slightly more controlled than usual 5:25 first mile, then spent the next five miles focused on staying strong on the slight uphills and really taking advantage of the downhills.

I’m three-for-three in good races in my SMASH green burnout tee! Definitely convinced it’s lucky!!

I managed to hold on and barley beat the quickly closing Holly from the Atlanta Track Club to finish first female with a new 10k PR of 36:42!! (Full results HERE)

Still smiling post-race with (top) Brent, Carmen, Ryann, Katrina, April; (bottom) Lauren, Ashley, Shanks, Me

I’m thrilled with my run speed given where I am in my training and I’ve already had friends Jason and Meghan say they’ll help pace me to a sub-36 finish time next year!! Not a bad progression considering I was proud of my 53 minute finish at the Peachtree Road Race 10k less than seven years ago!

The long warm-up may have been a secret weapon since quite a few Dynamo athletes set PRs and landed on the podium in a very competitive local field.

Ashley, showing off her hardware. Watch out for this girl – I predict big things!!

After the race I hopped in the car and drove down to Macon to join the Middle Georgia Tri Club for a ride. Luckily the group is full of super strong athletes so I was able to sit in the back and chat while they did the work!

The club had arranged for SAG support, TWO police escorts, a beautiful course, and equally gorgeous weather! I loved seeing new and familiar faces and hearing about everyone’s 2014 race plans. I’m pretty sure I came away from the outing just as inspired as anyone else!

Big THANK YOU to the Middle GA Tri Club for inviting me down to visit! Can’t wait to see everyone at the races!! And CONGRATS again to everyone who race Charles Harris!! The year is setting up to be a good one for all of us!!

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It’s that time of year! Time for big miles in the pool and on the road. I made the most of my time in Tucson with several great swims, a few runs, and TWO trips up Mount Lemmon!

Hillary and I with the best looking kits on the mountain! Yay Smash!!

Mt. Lemmon is the iconic 20+ mile Tucson climb with SPECTACULAR views:

The climb starts around 3000 ft. elevation in the cactus-filled desert, and finishes above 8000 feet in pine trees and even snow! For people familiar with the North Georgia Gaps, I would compare Lemmon to climbing the long side of Woody Gap, but four times as long!

The road conditions are ideal, there’s barely any traffic, and the fairly low steady grade and breathtaking views made me love this climb so much, I went back the next day!

Five miles past what most people consider the “top” of the climb at mile marker 25 is the town of Summerhaven, home of the famous Cookie Cabin!

No, I didn’t eat that all myself, but yes, it was as good as it looks!!!

The Mt. Lemmon descent is a blast, but I would definitely suggest packing arm warmers, gloves, and even a light jacket. It can be 88 degrees at the base, and FREEZING at the top. And descending is much more fun when your fingers aren’t too frozen to brake!

In the spirit of giant climbs, this week’s TYR Swim Set of the Week is a bit longer than normal. I did this workout while out in AZ and it was a tough one!! But every once in a while I think it’s good to challenge myself with some hard swimming on short intervals, and this set does just that! Give it a try, and I give you permission to reward yourself with a cookie afterwards!

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