Monday, December 5, 2011

Consistency is the key

I've realized through my years of long distance (OW) swimming, that my body and mind have responded best during steady, consistent training. Now, this week happens to be lighter in yardage than last week, but it is a recovery week and now I look at the clock to judge some speed (not much but some). I have found my upper torso 'achiness' has healed from the 12th EChannel crossing and I have no more aches and pains, other than the normal stretching in the 1st 2000 yards of the workout; I do have those days that my body askes "Why are you doing this to me?"

So, this week was 6 practices of 5,000 yards, quickly they added up to a GOOD, healthy 30K for the week. Here they are: remember these are my intervals, is you need add or subtract some time to make your workout more comfortable or challenging, just DO IT!.

Monday, Nov28
Swim: 26 x 50 (4 on :45/ 3 on :50)
   Buoy: 500
Swim: 28 x 50
   Buoy: 500
Swim: 26 x 50
5000 = 2.5 Nautical miles

Tuesday, Nov29
Swim: 5 x 100
             1 x 50
                4 x 100
                   2 x 50
                      3 x 100
                         3 x 50
                            2 x 100
                               4 x 50
                                  1 x 100
Tube: 1000

Swim:                         1 x 100
                               4 x 50
                            2 x 100
                         3 x 50
                      3 x 100
                   2 x 50
                4 x 100
             1 x 50
          5 x 100
5000/ 10K

Wednesday, Nov30
RevPad: 250 (every 5th length= catch-up drill)

Swim***: 4 x 150
                   3 x 100
                      4 x 50
                   3 x 100
                4 x 150
RevPad: 500

Swim: ***

RevPad: 250
5000/ 15K

Thursday, Dec1
Swim: 5 x 200
             4 x 150
                3 x 100
                   2 x 50
Pad: 1000
Swim:          2 x 50
                3 x 100
             4 x 150
          5 x 200
5,000/ 20K

Friday, Dec2
Swim: 50/ 100/ 150/ 200/ 250

BigPad: 4 x 150 (modified catchup drill every 3rd length)

Swim:       100/ 150/ 200/ 2 x 250

BigPad: 3 x 100

Swim:               150/ 200/ 3 x 250

BigPad: 2 x 50

Swim:                       200/ 4 x 250
5,000/ 25K

Saturday, December3

Easy to remember
5 x 1000 (14:30, 14:25, 14:20, 14:15...)
5000/ 30K




A very good week.

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.