Thursday, January 27, 2011

The curse of being a Channel swimmer

I know I like water, in all forms, but this solid medium is starting to take a toll on my wrists.

The forecast was for another 6 inches, easy, probably will be able to get to the pool too,

BUT, when I woke at 4:30am,

there was another 14" on the driveway.
Another snow filled workout of a day.

The curse of  being a Channel Swimmer, when you start a hard job/project, you have to finish it... because
after swimming for over 12 hours, you can do almost anything for a day,
including moving A LOT of SNOW.
Looking forward to the pool tomorrow, but tonight I think I'll sleep with my wrist braces on.

Dream, Prepare, Succeed.

The day after brought numbness and tingling in my right 4th and 5th fingers. My right hand didn't feel part of my arm, but I got through a light work out.
Easy 200's

1. Fulcrum: Modified Catch-up (MCU)
2. Swim
3. Hans Reversed Paddle: 25 Catch-Up (CU)/ 25 free
4. Swim
5. Buoy: alternate breathing pattern
6. Swim
7. Big Paddles: 25 MCU
8. Swim
9. Tube 
10. Swim
11. Hans Paddle, regular (same as 3)
12. Swim
12-24 work backward
= 4,800 easy yards

Dream, Prepare, Succeed

I dream of February 1st.

Another storm is forecasted for tomorrow.

Glad I'll get this in, but I am looking forward to February 1st, no guilt if I take a day off.

Rotation Workout
 -everything is on a 1:30 interval, the 50's on :50
1 x 100 / 2 x 150 / 3 x 200 / 4 x 250
8 x 50 (Modified Catch-up Drill)
4 x 100 / 1 x 150 / 2 x 200 / 3 x 250
6 x 50 (MCU)
3 x 100 / 4 x 150 / 1 x 200 / 2 x 250
4 x 50 (MCU)
2 x 100 / 3 x 150 / 4 x 200 / 1 x 250
2 x 50 (MCU)
= 8,000 yards

Dream, Prepare, Succeed.

Tuesday, January 25, 2011

In Memory of Jack Lalenne

I remember exercising w/ him when I was young
Well, the 1st exercise guru is gone, but his memory lives on in Gilad, Kathy, P90X, etc.

Jack LaLenne passed away last night at the ripe, old age of 96.

Easy to remember workout in Memorium to the exercise man.

Jack Baby

Warm-up 200 easy Modified Catch-up

96 x 100 (1:30 for the 1st 10, then average, 1:25: 4 on 1:30)

Cool-down: 200  Modified Catch-up
= 10,000 yards

Dream, Prepare, Succeed

Monday, January 24, 2011

FB Friend Birthday

My Facebook friend Angela Price turned 47 today, that's my age, so I thought would be a good day, but I was so tired, had to cut the swim down by 30 minutes

ONE more week

20 x 100 (1:30)
Drill 400 (25 Modified catch up/50 free)
20 x 50 (:45)
Drill 300
7 x { 100 (1:30) / 50 (:45)}
Drill 200
20 x 50
Drill 100
20 x 100 
= 8,100 yards

Dream, Prepare, Succeed.

Sunday, January 23, 2011

Birthdays: King of the Channel and LEHY Alumnus

Young Andrew

A very interesting swim today, celebrating 2 birthdays boys in my life.

Kevin Murphy, the English Channel, King of the Channel, turns 62 and my young friend, Andrew Perlstein, who I had the pleasure coaching in his teens, turns 29, I can't believe it.

Kevin, of course is a freestyle set, but Andrew was an IM'er, specializing in breaststroke. My knees don't like breast too much, so we'll alternate some fly and back with that breaststroke.

In honor of the king.

All swimming, no tools.

31 x 150 (2:15)
29 x 50 (:50)  rotate Fly/Free, Back/Free, Breast/Free
31x 150 (2:10)
= 10,750 yards

Dream, Prepare, Succeed.

Saturday, January 22, 2011

2 days, 2 different people in the water

Mike keeping watch over the pool
Wednesday, January 19th was ANOTHER "day after the storm swim", except yesterday was an ICE day, & I hate ICE.
Triathlete Amanda, Fast Bike and Run
Yesterday, I had all intentions on getting to the pool, but at 4 am we had 2" of snow, which I cleared from the drive and headed out to Mansfield. A 1/4 mile down the road, I said to myself, "what the heck was I doing?", I would never try to drive 15 miles in these conditions, it's dark and snowing crazy, and that's all I needed, was to get stuck. I turned around and went back home, I really needed to get to the office later in the day, the pool was secondary.
John Lenard and Amanda
So, I went to work on Tuesday, it was raining by then, slushy conditions and was supposed to freeze later.... great. I left work early around 2pm, for home, to clean the driveway. The temperature had risen to 36 degrees, so this was the time to get the ice up and off the drive, BUT what a trial.... scrape, scrape, scrape, lift and throw. WOW, what a shoulder workout.

So, Wednesday, the day after workout was hard, I was tired and had to cut it off at 8,000 yards.

Forgot the grease... ouch!
Day 1, I HATE ICE (tired baby)

Tube: 8 x 100 ( 1:40)
Swim: 1000 (15:30)
Rev. Hans Paddle: 2 x 400 (6:15)
Swim: 1000
Big Paddle: 4 x 200 (3:10)
Swim: 1000
Reg. Hans Paddle: 2 x 400
Swim: 1000
Buoy: 8 x 100
 = 8,000 tired, hard yards

Day 2, I'm Alive, A much BETTER day

Fulcrum: 100 Modified Catch-up
Swim: 1000 (14:30)
Reversed Hans Paddle: 400 (25 CU/100 Free)
Swim: 2 x 500 (7:15)
Tube: 400
Swim: 4 x 250 (3:35)
Big Paddle: 400 (25 MCU/ 100 free)
Swim: 5 x 200 (2:50)
Buoy: 400
Swim: 10 x 100 (1:30)
Hans Regular Paddle: 400
Swim: 20 x 50 (:45)
Fulcrum: 100
= 8,000 yard

Glad to get these in, tough weather conditions this year.

Dream, Prepare, Succeed.

Friday, January 21, 2011

Fly Birthday for Eric

So HAPPY the snow started later, and I was able to get to the MCC pool for a celebratory workout, in honor my Eric Caines, one of the 1st LEHY swimmers (early 1990's) who lead many more to Ft. Lauderdale, FL. I can't believe Eric is 31 today, just seemed like yesterday, he was a teen, standing on the awards podium for his 200 Fly swim at YMCA Nationals.... how time flies.

So, In honor of our birthday boy, I worked 31x 100's, with a 25 of Butterfly per 100 into the morning swim..

Fly Boy swim

Fulcrum: 100 Modified CU
Tube: 900 alternate Breathing pattern per 50

Swim: 10 x 100 ****(1:35) 25 fly per 100

Big Paddle: 10 x 50 (:50)
Hans Reversed Paddle: 2 x 500 (8 min)

Swim 11 x 100 ****

Hans Regular Paddle: 4 x 250 (4:00)
Big Paddle: 10 x 50

Swim: 10 x 100 ****

Buoy 900
Fulcrum: 100 MCU
= 8100 yards

Dream, Prepare, Succeed.

Monday, January 17, 2011

In memory of a friend

Ruth (far right)
Janet and I received news last night, that Mrs.Ruth Tranberg passed away after a valiant battle with cancer and its complications.

I honor of her, I have elected to swim 85, 100's (we think this is her age).
Peace to her and the Tranberg family.

Life is short, make the most of it.

Honor Swim

30 x 100 (1:30)
5 x 150  (2:20) drill (25 Catch-up, 25 Modified CU, 25 Free)
25 x 100 (1:25)
5 x 150 same as above
30 x 100 (1:30)
= 10,000 yards

Dream, Prepare, Succeed.

Sunday, January 16, 2011

LEHY Quadrathon

Took today off from the water, but was by the Hopkins School pool (New Haven, CT) coaching my
8 & Unders at the Quadrathon, a 25 of each stroke, accumulated time for awards.
Charlie and Jules
Lots of learning, and some really good swims. The kids don't really know how much they have improved through these months. When we started in September, we had to watch the youngest and most novice swimmers, to make sure they don't go under and stay there. Now, I watch and see how confident they are around the water. We still have lots of work to do, but we are on our way.

LEHY had 2 winners, Julia won the 7 year old girl division and Charlie came in 3rd in the 8 year old boys, he has improved so much from last season, he was one of those I had to worry about, last year, now look at hiim.

Yeasterday I had a good Saturday swim before heading to the office to put abathroom floor down.

Easy to remember the distances, I played with the times a bit, but you can stay steady or challenge, or add time if you need it.

Most I have done at one time

125 x 100
1-10: 1:30
then I threw a 100 on 1:25 every so often. I won't go any further, it is confusing.
= 12,500 yards

Dream, Prepare, Succeed

Friday, January 14, 2011

Xtra in, expecting snow tomorrow

Tired but got through the water, knowing tomorrow will be a day off, with impeding blizzard.

All swimming: no Toys

1 x 600 (9:00)
5 x 50 (:45)
3 x 500 (7:30)
5 x 50
5 x 400 (6:00)
20 x 50
7 x 300 4:30)
5 x 50
9 x 200 (3:00)
5 x 50
11 x 100 (1:30)
= 11,100 yards

Dream, Prepare, Succeed

The day AFTER the blizzard

Just swimming easy after the 24 inches of snow falled in CT. Great cross training yesterday.

Making sure nothing is hurt today, actually better than I thought it was going to be.

Fulcrum: 250 Mod. CU
Swim: 500
Tube: 1000
Swim: 750
Rev. hans Paddle: 1000
Swim: 1000
Big Paddle: 1000
Swim: 1000
Reg. Hans Paddle: 100
Swim: 750
Buoy: 1000
Swim: 500
Fulcrum: 250
= 10,000 yards

Dream, Prepare, Succeed

Friday : AM

The snow is keeping everyone away from the Community Center, free lanes.
Sleep tired today, but physically, pretty good in the H2O.

Fulcrum: 250 Modified catch-up
Swim: 25 x 50 (:45)
Tube: 1000 alternate breathing pattern per 50
Hans Paddle: reversed position: 2 x 500
Big Paddle: 4 x 250 (50 Modified CU)
Hans Paddle: 5 x 200: regular position
Buoy: 10 x100
Swim: 25 x 50 (:45)
Fulcrum: 250 Modified CU
= 8000 yards

Dream, Prepare, Succeed

Monday, January 10, 2011

I forgot yesterday

I don't know what came over me yesterday, not logging in. It must have been the 2 short practices. Not that I didn't work yesterday, I think the sprinting aspect was more difficult than the long, mundane swims.

Drill and SPRINT... and I found my Hans Paddles

Fulcrum: 500 modified Catch-up
Swim: 4 x 50 (:40) this is 5 seconds faster than my usual interval, so that is the challenge today.
Bouy: 500 Alternate breathing pattern per 50
Swim: 2 x 100 (1:20)
Hans Paddles: reversed position 500 (**25 catch-up/ 100 free)
Swim: 200 FAST (2:26 for me, haven't seen that time for years)
Hans Paddles: regular position: 500 **
Swim: 2 x 100 (1:20)
Tube: 500 Alternate breathing pattern
Swim: 4 x 50 (:40) getting tougher but made it
Big Paddles: 500 all Modified Catch-up
= 4000 yards

In-Water Rest Day

20 x 100 (1:30) just didn't want to missa day in the water,
after, some yoga.
= 2,000 yards

Dream, Prepare, Succeed

Saturday, January 8, 2011

Every time I have steak

Every time I have a good piece of steak, I have an AWESOME swim the following day.
Ribeye last night, and today, after clearing 5" of snow from the driveway, so I could get out to the pool at 5am, the roads were cleared early enough for a safe trip to MCC and,
I had a wonderful 10K swim.

4 x 2500's
sounds pretty boring, but this type of workout is a good for the mind, let alone stamina builder.

#1: 25 Modified Catch-up drill / 100 free (37:00)
#2: 25 MCU / 225 free (36:30)
#3: 25 MCU / 475 free (36:15)
#4: No drill, pushed a 50 on, 75 off. A very good ending,
and I wanted to more. Hope I feel this way come June.

Dream, Prepare, Succeed.

Friday, January 7, 2011

I love 8K's

8,000 yards seems like the magic # for me, 2 hours of good swimming.
Then, it was off to New Seasons, an organization that cares for our special needs citizens in Manchester. I learned today, the parking regulations from Harry (in photo), but he let me slide for an extra hour, don't tell anyone.

I love 8K's

Swim: 2000 (30:00)
Buoy: 5 x 200 (3:00)
Swim: 10 x 150 (2:10) Challenge set
Paddles: 5 x 200 (3:10)
Swim: 1000 (15:00)
Tube: 5 x 200 (3:00)
Swim: 10 x 50 (:45)
= 8,000 yards

Dream, Prepare, Succeed.

Thursday, January 6, 2011

Happy to have an early appointment

A light day, thank goodness for an early appointment. My body definitely needed some down time. Listen to the body, what does it need, sometimes 'REST' is the key.

'Rest day'

Swim: 600 (9:00)
Buoy: 10 x 50 (:45) *** change breathing pattern per 50
Swim: 2 x 300 (4:30)
Tube: 5 x 100 (1:30) ***
Swim: 3 x 200 (3:00)
Paddle: 400 ( 25 drill/ 100 free)
Swim: 4 x 150 (2:15)
Tube: 2 x 250 (4:00) ***
Swim: 6 x 100 (1:30
Buoy: 500 (8:00)
Swim: 12 x 50 (:45)
= 6,000 yards

Listen To The BODY!

Dream, Prepare, Succeed.

Wednesday, January 5, 2011

Heavy Arms

Very tired today, the arms felt like lead, but got through the morning practice.
All swimming, no Toys

1000's plus

1000 (15:00)
4 x 250 (3:45) + 8 x 50 (:45)
5 x 200 (2:55) + 6 x 50
10 x 100 (1:30) + 4 x 50
22 x 50 (:50)
= 10,000 yards

Dream, Prepare (get through it), Succeed.

Tuesday, January 4, 2011

Thank goodness for training partners

Buoy: 1000 alternate breathing pattern per 50
Swim: 20 x 150 (2:15)
Big Paddle: 500 (25 catch-up/100 free)
Swim: 15 x 200 (2:55 / 3:00) this is where John and Jeri helped me stay focused
Big Paddle: 500 (25 modified catch-up/ 100 free)
Swim: 10 x 100 (1:30)
Tube: 1000
= 10,000 yards

Dream, Prepare, Succeed

Monday, January 3, 2011

1st 10K since May 14th

Time to get back on track.
I don't know why... just wanted to post.
I spoke to my pilot, Mike Oram, this evening, and I've got my date for the 1st crossing this summer.
Can't tell you yet, let's just say, it will be early and COLD.

10K...mix it up

Swim: 2500 (37.00)
Tube: 5 x 150 (2:20) alternate breathing pattern per 50
Swim: 10 x 200 (alternate 2:55 and 3:00)
Big Paddle: 10 x 50 ***(:45) 25 Catch-up every 5th length
Swim: 1500 (22:00)
Big Paddle 10 x 50 ***
Swim: 10 x 100 (1:30)
Buoy: 5 x 150 (2:20)
Swim 500 ... done
= 10.000 yards

Dream, Prepare, Succeed.

Sunday, January 2, 2011

Light day

Bev and I happy the workout is over
I usually take Sunday off from the pool, but this being January Jam month,, I figured if I at least get in the water for an hour, that would keep the yardage moving up, not that we're in any competition or anything. Today, Beverly Peters (team mate from the 2006 SAS relay) joined me for a Sunday swim.

Today, I felt nice and loose, looking at the clock and not believing how easy the 200's went by, guess I'm getting back in shape.

1000's & 200's

Buoy 1000 (15:00) ***alternate breathing pattern every 100
Swim 5 x 200 (2:55)
Big Pad 1000 (14:30)  25 Catch-up/ 100 free
Swim 5 x 200 (2:50)
Tube 1000
= 5,000 yards

Dream, Prepare, Succeed

Saturday, January 1, 2011

January Jam: New Year's 2011

Terese Karmel & me on January 1st, 2011
Day 1 of the January Jam, starting off the year in a favorite fashion, hanging out for a couple hours at the pool.
The Jan. Jam is a fundraiser for the MS division of the St. Vincent's Medical Center Foundation. We swim, log our yardage into . The entry fee goes to a good cause, we train, get in shape and see who is the mad-man in the water, for the month.

I usually start the year with a lonnnnng swim, but today I took a different approach, a couple hours in the pool and then, off to see some family and friends.

Short 12 months of the Year
- all swimming, everything is on the :45 interval.

1 x 350 (5:15)   January  
2 x 50 (:45)       February
3 x 300 (4:30)   March
4 x 50               April
5 x 250 (3:45)   May
6 x 50               June
7 x 200 (3:00)   July
8 x 50               August
9 x 150 (2:15)   September
10 x 50             October
11 x 100 (1:30) November
12 x 50             December
= 8450 yards

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.