Monday, May 11, 2009

Buoy Sighting

First day back in the water, it took 3000 yards for my body to accept it was time to back.

The worse part was a Scratchy throat, brought back memories of how my throat feels at the head of a channel swim. With every breath, the back of my throat feels like sandpaper.

Every Monday, I will post a workout, feel free to join in.

Workout: 10,000yards

Tube: 1000 (alternate breathing pattern per 50)

Swim: 1250

Reverse Paddles: 2 x 500 (:10 sec rest) *every 5th length Catch-up drill

5 x 50 (2 on :45, 3 on :50 - modified catch up drill)
250 (3:45) / 5 x 50/ 250 / 5 x50

Big Paddles: 4 x 250 (4:00) *

Swim: 5 x 50/ 250/ 5 x50/ 250/ 5 x 50

Paddles: 5 x 200 (3:10) *

Swim: 1250

Buoy: 10 x 100 (1:35) alternate breathing per 100

Open Water Tip:

When racing, you will probably have to swim around large, brightly colored buoys (floating balls). You don't want to be looking up all the time, BUT when you do lift your head, you need to sight the buoy and adjust your direction if you are going off course.

If you are a pretty straight swimmer (not much veering to either side) you won't have to look up as much as a swimmer who veers to a side.

Drills to practice:
1. Swim a length of the pool with your head up, look forward and try to keep your head as still as possible. This will build neck and upper body strength. Try to focus your sight on a spot in front of your lane, e.g. starting block, diving board, number on the wall etc.

2. Swim with head down and lift your head during a breath to look forward to see the focal spot in front. Once you see it, put your head down. Take a few more strokes, look up.
This drill works great in a 50 meter pool and can be practiced out in the open water.

Dream, Prepare, Succeed....

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2015 ... Swimming for Homes for the Brave

After spending the past 20 years paddling from Dover to France, it is time to venture into new waters, while helping some special people.
Soon, I will be traveling with my A-team to Scotland to swim the length of the famous Loch Ness.
As always, I try to help a Foundation raise funds and awareness and I thank you for interest and support.
I am deeply troubled with the thought of homeless individuals, especially in our US Veteran population.

That is why I am teaming up with our Connecticut-based “Homes for the Brave”. Can you imagine not having a place to call home?

Here is more information about Homes for the Brave! -Facebook pages –

- Annual Appeal with more information about our financials and programs-

-Check donations can be mailed to the following address:
Homes for the Brave
655 Park Avenue
Bridgeport, CT 06604

- Donations can be made online as well:

Please write “Loch Ness Swim/Marcy” to track your donation.

I will always be dedicating my swimming to all those battling cancer and in the memory of 4 special people in my life. Cancer first hit my family when I was young. My grand-aunt Eleanor Kersavage, passed away with uterine cancer and my Auntie Bea Halchak battled with brain cancer.

On January 1, 2002, our LEHY family lost Nikki Giampolo to bone cancer, just turning 16 years old. Her spirit still lives on in our East Hartford swim team.

In July of 2009, my brother-in-law, Gregory Allen Urban, who passed away, after a valient battle with lung cancer. I can see him now, talking about cars and projects around the house, music and his family.

I know Aunties, Eleanor and Bea, Nikki, Greg and all the angels will help me CUT through all this water this summer.

The St. Vincent's Medical Center Foundation, based in Bridgeport, CT provides financial support for the needs that Health insurance companies don't cover, in addition to providing affordable cancer screening, wigs, medication and other things to make life easier for those suffering with cancer and their families.

Please make a donation, and thank you.

Online donations can be made at:

or you can send a check through the post to:

Swim Across the Sound
St. Vincent's Medical Center Foundation
2800 Main Street
Bridgeport, CT 06606

Thank you so very much, peace and good health to all.