Saturday, April 23, 2011

A Ladder Week

This has been a very busy week, not being able to get to log in everyday, I didn't forget, just going to put all 6 workouts in one post.
It was a fantastic week on the water, gradually adding a1K of yardage each day and rotating the type of practice,
Day 1 & 4: Toys, 2 & 5: Drag suit, 3 & 6: No Toys or Drag.

Short with Toys
Buoy: 800
Swim: 3 x 500
RevPad: 2 x 400
BigPad: 4 x 200
Pad: 8 x 100
Swim: 3 x 500
Tube: 800
= 7,000 yards

 Drag 
800 (MCU every 8th length)
20 x 50
800 (MCU every 7th length)
10 x 100 (1:30)
800 (MCU every 6th length)
10 x 100
800 (MCU every 5th length)
20 x 50
800 (MCU every 4th length)
= 8,000 yards

Good and Easy (just swimming)
10 x 150 (2:15)
1000 (14:45)
10 x 150 (2:10)
1000 (14:30)
10 x 150 (2:10)
1000 (14:15)
10 x 150 (2:15)
1000
= 9, 000 yards

Lots of Thinking (Toys)
Swim: 1500
8 x 200 (1-4: Buoy, 5-8: Tube) (3:00)
Swim: 10 x 100 (1:25 / 1:30)
6 x 200 (1-4: RevPad, 5&6: Pad)
Swim: 5 x 50 / 500 / 5 x 50
4 x 200 (BigPad)
Swim: 1000
2 x 200 (Pad)
Swim: 10 x 150 (2:15)
= 10,000 yards

The Ditch (Drag)
1000  *(1st and final 25 : MCU)                                   10 x 100
  9 x 100                                                                  900
    800 *                                                              8 x 100
      7 x 100                                                    700
         600 *                                              6 x 100
            5 x 100                                    500
               400 *                              4 x 100
                   3 x 100                   300
                      200 *               2 x 100
                          100    >    100 * ^
= 11,000 yards

Finally
1000 *( MCU 1st and last 25 of each 500)
2000 (29:00)
1000 * (15:00)
8 x 500 (7:15)
1000 *
2000 (29:00)
1000
=12,000 fastastic yards

Total this week 57,000 yards

Dream, Prepare, Succeed

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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 – https://www.facebook.com/pages/ABRIHomes-for-the-Brave/199613606735630?ref=hl

- Annual Appeal with more information about our financials and programs- http://www.homesforthebrave.org/wp-content/uploads/2014/10/HFTB-2014-Annual-Report-FINAL.pdf

-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: https://homesforthebrave.isecuresites.com/products/index.php?type=1110

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: http://give.stvincents.org

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
(203)576-5451

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