Wednesday, March 31, 2010

Been away, but I'm back

3rd day of some good swims, actually feeling like a long distance swimming.

Here's the workout,

Swim: 1500 (22:30)

Tube: 2 x 400 (6:30)
Swim: 10 x 50 (2 on :45/ 3 on :50)
RevPad: 8 x100 (1:40)
Swim: 5 x 50
Big Pad: 4 x 200 (3:20)
Swim: 5 x 50
Pad: 8 x 100
Swim: 10 x 50
Buoy: 2 x 400
Swim: 1500 8500 yards

If you don't have the time to do the entire practice, Split everything in half, but make sure you do the long swims.

These workouts build up stamina and a good base, which will build confidence for the big day.


Dream, Prepare, Succeed

Monday, March 1, 2010

Extreme Total Body Confusion

What is going on, I've been very happy sleeping in until 5:30 and then doing some exercise while watching this thing you call "the Winter Olympics", very happy you're not doing anything like speed skating to this body.

Now, we're back into the water, WHY?

Because it's MARCH 1st and you REALLY do like it.

OK, you're right, here's what did, intervals a bit slower, some more needed rest, but it was good to be wet again.

Here it is:

Fulcrum: 500 (Modified Catch-up)

Swim: 50 (:50)/ 500 (7:45)/ 50/ 500

Reversed Hans Paddle: 5 x 100 (1:40) 1st 25 Catch-up/75 free

Swim: 2x50 (:50)/ 400 (6:20)/ 2x50/ 400

Buoy: 500 Alternate breathing pattern each 50

Swim: 3x50/ 300(4:45)/ 3x50/ 300

Large Paddles: 5x100 (1:40) 25 Catch-up drill/ 75 free

Swim: 4x50/ 200(3:10)/ 4x50/ 200

Tube: 500 alternate breathing pattern per 50

Swim: 5x50/ 100(1:30)/ 5x50/ 100

Hans Paddles (regular position): 500

swim: 20 x 50 1-:45, this 5 times

Kick 500...have fun

9000 yards, felt so much more,

noon Time: GYM; Yoga for Flexibility (did I need that today) and light back (15 minutes)

I'm not looking forward to tomorrow, that will be the painful day.

Dream, Prepare, Succeed

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.