Monday, May 18, 2009

Hips and Kicking

A GREAT workout today, hope you enjoy it as much as I did. I felt like I could have swam ALL day... I keep telling myself that, time is approaching quickly. Below is the workout I did today, 11000 yds. Feel free to split up the workout or do 1/2 the distances ... what ever works for you.
The interval times in ( ) are my intervals, if you need more rest, adjust accordingly. If you can do them on a faster pace, more power to you.

11,000 Workout

Tube: 1000 (alternate breathing pattern per 50)

Swim: 2 x 500 (7:20) / 1 x 1000 (14:30) / 2 x 500

RP: 4 x 250 (4:00) **Catch-up drill every 5th length
1 minute rest
BP: 5 x 200 (3:15) **
1 minute
P: 10 x 100 (1:35/1:40) **

Swim: 1 x 1000 (15:00) / 2 x 500 (7:30) / 1 x 1000

B: 20 x 50 ( 2 on :45, 3 on :50)

Swim Tip:
Hips and Kicking

I'm not much of a kicker, never was, and I know that is why my sprinting is not strong.

It's not my natural strength. I do kick but I am natural doing the 2 beat- cross over kick, especially in the long swims.
If you can do a 6 beat through out, more power to you, it does take some energy to work those legs.

The kick should be generated from your hips, not the knees.

I feel the hips are one of the most important aspects of the swim stroke. They generate lots of power into the torso, which helps drive power into the shoulder and arm stroke.

Every part works together.

As the hand is passes under the hip, that hip should be rotating up while the other side is driving down.

It is a difficult concept to get your head around, to concentrate on the hips while swimming can be frustrating, but if you can manage the feel, you will see your stroke in total improve.

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.