Friday, December 28, 2012

Beulah is 66 also

Happy 66 (what's with this number lately) Bertha.
Super Friday swim, all by myself at Mansfield, where is everyone, OH, they must be resting up for the January Jam, here it comes.

Short in distance but fun in some butterfly, only enough to... tress the deltoids a bit.

Have fun, next week is going to boring and back to the long stuff, yippee!

100 (Drill/Back/Drill/Back)
11 x 50 free (:45)
100 (D/B/D <11 full="full" pull-ups="pull-ups">/B)
11 x 50 (:50) 1-10: 2 strokes fly at each end: #11: push free
100 (D/B/D<11p .ups=".ups">/B)
11 x 50 (:50) 1-10: 3 str. fly at each wall: #11: push free
100 (D/B/D<11p .ups=".ups">/B)
11 x 50 1-10: 4 str. fly: #11: push free (getting the pattern?)
100 (D/B/D<11pups>/B)
11 x 50 1-10 5 str. fly: #11 push free ...tired by now...
100 (D/B/D<11pups>/B)
11 x 50 FREE (:45)
100 (D/B/D/B)
= 4,000 Bertha the Beautiful yards

Happy Birthday Beulah

Dream, Prepare, Succeed

66 for Coach Ed

Happy Birthday Ed Steinnagel

I've been coaching with Ed for almost 20 years on the Laurel East Hartford YMCA swim team... Ed has learned my coaching style and I have learned his :). Ed has raised probably over $10,000 for the team through ...his dumpster diving efforts to collect bottles and cans for the National Team. He has his OCD style with the backstroke flags and the Lane lines, but we all make it work and are team is strong because of him. Ed Steinnagel truly is the backbone of LEHY... Thank you so much for your efforts Ed and enjoy your special day.
Today is for you ED, 66, with some IM work because we at LEHY like to develop the all round Individual Medley swimmer.
Oh, and because it is Christmas Eve, the #'s are for the 12 days of Christmas. Have a merry practice.

w/u 500

On the 1st day of Christmas....
1 x 300 (4:30)
2nd day: 2 x 25 (fly/back with :05 rest)
3rd day: 3 x 250 (3:45)
4th day: 4 x 25 (fly/back/breast/fly)
5th day: 5 x 200 (3:00)
6th day: 6 x 25 (2x fly/ba/br)
7th day: 7 x 150 (2:15)
8th day: 8 x 25 (2 x fly/1 ba/2 br/1 ba/2 fly)
9th day: 9 x 100 (1:30)
10th day: 10 x 25 (2 fl/2 ba/2 br/ 2 ba/2 fl)
11th day: 11 x 50 (:45)
12th day: 12 x 25 (4 x <25fly ba="ba" br="br">

c/d 500
6,600 yards

 
Last week was my Memorial Week for the Angels of Sandy Hook, CT. Every day's workout was geared around the #'s 6 and 7, for the ages of the 1st graders and 6 IM's done each day for the 6 heroes who dedicated their lives to their kids.

It was a sad week, and we all feel for the families and friends whose lives changed in an instant on December 14, 2012. I hope someday you will have peace in your heart, we will not forget.

Charlotte Bacon, 6
Daniel Barden, 7
Rachel D'Avino, 29
Olivia Engel, 6
Avielle Richman, 6
Josephine Gay, 7
Dawn Hochsprung, 47
Dylan Hockley, 6
Madeleine Hsu, 6
Catherine Hubbard, 6
Chase Kowalski, 7
Nancy Lanza, 52
Jesse Lewis, 6
Ana Marquez-Greene, 6
James Mattioli, 6
Grace McDonnell, 7
Anne Marie Murphy, 52
Emilie Parker, 6
Jack Pinto, 6
Noah Pozner, 6
Caroline Previdi, 6
Jessica Rekos, 6
Lauren Rousseau, 30
Mary Sherlach, 56
Vicki Soto, 27
Benjamin Wheeler, 6
Allison Wyatt, 6

12/17/12

w/u 700
Buoy: 4 x 200 (3:05)
S: 3 x 100 IM (1:45)
Big Paddle: 600 (Drill every 6th length)
S: 300 (4:30)/ 6 x 50 (:45)/ 300/ 6 x 50
BP: 600
S: 3 x 100 IM
... Buoy: 4 x 200
c/d 700
= 6,000 yards


12/18/12

w/u 700 (drill/back/easy swim,)
swim 6 x 50 (:45)
Red Paddles: 500 (drill every 5th length)
Swim 3 x 150 (2:15)
Red 700 (drill every 7th length)
Swim 7 x 100 IM (1:45)
Red: 700
Swim 3 x 150
Red: 500
Swim 6 x 50
C/D 700
= 6000/1200

12/19/12

 6 x 1000
1. Rev. Hans Paddle (drill every 6th length)
2. Tube ***(200/100 IM/200/100 IM/200/100 IM/100)
3. Big Paddle
4. Red Paddle
5. Buoy ***
6. Reg. Hans Paddle
50 Kick with 49 pull ups in deep end
=6,000/18,050
12/20/12

w/u 1000 (Drill/Back/easy swim)
S: 3 x { 50 (:45)/ 100 IM (1:45)/ 150 (2:15)/ 200 (3:00)
Red Paddles: 1000 Drill every 7th length
S: 3 x { 200/ 150/ 100 IM/ 50
c/d 1000
2 x 25 Back Kick (49 pull ups in deep end)
= 6050/ 24,100

12/21/12
Morning off from MCC Getting ready for holiday practice with LEHY tonight

Swim with LEHY kids
probably swam at least 1000 good, fun yards (relays, starts, underwater) with the kids,
tonight was the 1st time my new 8 & unders saw Coach Marcy swim, we had a BLAST.
= 1000/ 25,100

12/ 22/12
Saturday morning at Mansfield, light and lots of drill work to get the Lactic acid out of the muscles after the night before, it was fun but certainly worked other muscles (fast twitch) which don't get used too much any more.

250 (D/B/ES) 7 pull ups
25 1 stroke fly...scull 7 pull ups
do this 6 times
= 1650/ 26,750 yards

Peace to all.


 Peace.

Dec 14... Pinky 96

Dec. 14
Final Birthday swim for the week.
In honor of one of my patients, feisty, Pinky Mobus, 96.

I don't have a picture of her and no Facebook for her, but she did give a poem she wrote, substitute any # in there and you have yours.
"To be 96 is to have many memories of past years,
some funny, most good, a few tears!
To be 96 is to thrive on the Love of your family and friends, but does 96 me...an life ends, nothing more?; NO way, cause I believe there's much, much more!!!" ... life advise from Pinky.

Another short day, work is getting in the way, not just an early start. Fun, relatively sprinty work out.

100 Drill (Modified Catch up for me)

20 x 25 ***<:05 1-4="1-4" 1="1" :=":" back="back" breast="breast" breaststroke="breaststroke" breathing="breathing" choice="choice" fly="fly" free="free" hate="hate" have="have" i="i" mentioned="mentioned" no="no" rest="rest" rotated="rotated" through="through" way="way" your="your">
...and after #19, I was in the deep end, I did 7 Full pull ups.
100 Drill
20 x 25 *** don't forget the Pull Ups :)
100 Drill
16 x 26 All free (work breath control and KICK)
100 Drill
20 x 25 ***
100 Drill
20 x 25 ***
= 3,000 interesting yards

 My number's OCD really helped today.

Dream, Prepare, Succeed.

Happy Birthday Scott 12/13 60

Dec. 13
I was looking forward and dreading these workout as it approached, Scott Lautman is a very good friend, but I knew I was going to have swim a lot of Butterfly in his honor, good thing I was playing with it for the past year. Scott swam the Channel, English of course, in 2000 I think, we have done relays together, fun swims and hopefully in 2013, enjoy the dark night swim at Catalina, but that's another story.
Scott also is a terrific butterflier, still around or under 2:10 for the 200 Fly, not bad for a 60 year old, he's happy to be moving into the new age group.
Here's the workout,
remember to adjust your intervals accordingly, these are mine, but if I'm feeling tired, I add 5 seconds here and there.

W/U Easy 50 Back

Swim 60 x 100

<1-5 1:30="1:30" br="br" free="free" on="on"> #6 (had some fly. The 1st one I only did 1 stroke of Fly per 25. At #12, I did 2 strokes of Fly per 25, see the pattern; at #49 I did 7 strokes of Fly per 25)
#60 (Final 100: ALL Fly)> Thank goodness.

C/D Easy 50 Back
= 6,100 yards

Dream, Prepare, Succeed
Dec. 9
Swim meet with the LEHY crew, exhausted afterward, so Monday had to honor my friend and 4th sister Kaeley Steinnagel (37) I coach with Kael, she's has more passion for the kids than I could ever have, LEHY and all who encounter Kaeley are Blessed. Love you kid.
In honor of our LEHY Senior coach and we focus on developing IM swimmers, I did some IM Rollover. For those who are new to this, the pattern goes as follows: if you're doing 50's, like I did, you would swim 25 Fly/25 Back, 25 Back/25 Breast (hate breaststroke), 25 breast/25 Free...repeat pattern.

W/U 500 (Drill/Back/Easy Swim)

10 x 50 IM Rollover (:50/:55)
Tube 6 x 100 (1:35) alternate breathing pattern per 50
17 x 50 IM Rollover
Tube: 6 x 100
10 x 50 IM Rollover

C/D 500 (D/B/E)
Kick 2 x 25 Pull ups in deep end
= 4000 yards

 
Not as much as usual but tough and fun playing with other strokes.
 
Dream, Prepare, Succeed

Happy Bday Deb and Mark Dec 8

Dec. 8
Happy Birthday friends, Deb Tranberg (57) and Mark Green (51).
Only had a short time to be in the pool, so added their 2nd digits (8) to create the number theme for the day, a good day.

W/U 200 (Drill/Back/Easy free)
Swim 29 x 50 (2 o...
n:45/free - 3 on :50 throw some other strokes in)
Red Paddles 7 x 100 (25 drill/75 free)
Swim 29 x 50 (same as above)
C/D 200 (D/B/E)
Kick 2 x 25 with Pull ups at deep end
 = 4,050 yards
 
Dream, Prepare, Succeed

Happy Birthday Jimbo

Dec. 5th
 
There's so many options today, Audrey Hamblin (76, my hostess at Victoria Guest, mum when I'm in the UK), Thomas Collins, my young nephrew (21... be careful tonight), but I always swim for my waterbaby friend, James Bayles, 61 ( a very nice... number and fun day.)
Easy 50 Drill (not a very long warm-up)

61 x 100
#1-5 free on 1:30
#6 back (Jim swam back at Dartmouth) (1:45)

rotate through 10 times

last 100 was a 100 IM for fun.

Easy 50 Drill ( 61 pull ups at the deep end)
= 6,200 Fun yards

Looking at the birthday list for the next inspiration :)

Tuesday, December 4, 2012

Happy Birthday Aunt Rita and Fran

I'm going to focus on some birthdays this year, with some other workouts spliced in between.

Here's another, interesting if you can count these high,
my Aunt Rita turned 79 and a friend Fran from Mansfield Community Center turned 49 on Nov. 28, so I did a long set of 50's but in a fun way, not as bad as it 1st sounds.

100 (drill warm-up)

128 x 50
5 on :45, 3 on :50 (do some drill or stroke ...
on these)
4 on :45, 3 on :50 ( same as above)
3 on :45, 3 on :50
2 on :45, 3 on :50
1 on :45, 3 on :50
DO 2 sets...
then
8 x 50 (:45)
then the last 2 sets are reversed
3 on :50, 1 on :45
3 on :50, 2 on :45
3 on :50, 3 on :45
3 on :50, 4 on :45
3 on :50, 5 on :45
THAT's 128

100 cool down = 6,600 yards


I know a bit confusing, but it does keep your mind moving.

Have a sparkling day.
Dream, Prepare, Succeed.
m2all:)

Monday, November 26, 2012

Final workout for a pretty fit year in the water.
The week total of 49,000 was challenging yet, comfortable. I’m going to try to add a more steady kick into my stroke, and if you know my swimming, that will be a new challenge.
Enjoy the week, if you choose any of these workout, have a sparkling day.

Nov.24, 2012 the birthday
warm/up (w/u) 100 drill

Swim 49 x 200
I didn‘t have a clock today and yesterday,...
so I counted to 7 for rest, every 7th 200,
I broke it up with some fly/ drill and backstroke.

c/d 100 drill

10,000yds/ 49,000 total
Nov. 23, 2012
w/u 600 (drill/ back/ easy swim)

700 Buoy
7 x 100 (7 sec. rest)
700 Big Paddle (**every 7th length:drill)
7 x 100
700 Rev. Hans Paddle **
7 x 100
700 Fulcrum **
7 x 100
700 Reg. Hans Paddle**
7 x 100
700 Red large paddle**
7 x 100
700 Pull Tube
7 x 100

c/d 600 (d/b/e.s.)

11,000yds/ 39,000 total
Nov. 20, 2012
w/u 800 (drill/back/easy swim)

20 x 50 (:45)
10 x 150 (2:20) Red large paddle (**50 drill somewhere in the 150)
9 x 50
10 x 150 Red
20 x 50

c/d 750 (d/b/e.s.)

7,000 yds/ 28,000 total

Nov. 19, 2012
w/u 500 (drill/back/easy swim)

20 x 100 (1:30)
11 x 50 (:50) Red paddles
9 x 100
11 x 50 Red
20 x 100

c/d 500 (d/b/e.s.)

7,000 yds/ 21,000 total
Nov. 18, 2012
w/u 500 (drill/back/easy swim)

10 x 100 (1:30)
2 x 25 **Kick Back (13 pull ups at deep end)
200 Red paddle (drill every 4th length)
10 x 100
2 x 25 ** 12 pull ups
250 Red
9 x 100
2 x 25 ** 12 pull ups
250 Red
10 x 100
2 x 25 ** 12 pull ups
Red 200
10 x 100

c/d 500 (d/b/e.s.)

7,000 yds/ 14,000 total
Nov. 17, 2012

w/u 600 (drill/back/easy swim)

4 x 250 (3:45)
3 x 500 (8:00) Pull Tube
4 x 200 (3:00)
2 x 500 Tube
4 x 150 (2:15)
1 x 500 Tube
4 x 100 (1:30)

c/d 600 (d/b/e.s.)

7,000 yds
 
Dream, Prepare, Succeed

Sunday, September 23, 2012

10K in honor of Davey

Heading out soon for a nice 10K with friends, Scott Lautman, Liz Fry and Elaine Howley, celebrating and honoring our friend Dave Parcells.
 
Marine Stadium was built for the 1932 Lost Angeles Olympic Games rowing competitions. It is easy to walk up and down the entire course and cheer for your friends.
The swim will be live webcast at www.openwaterswimming.com
and linked up at www.swimacrossamerica.org/longbeach2012.

Saturday, September 22, 2012

Space Shuttle viewing

Janet and I was fortunate enough to be present in Long Beach at the same time the Space Shuttle 'Endeavor' made its final fly over and presence in the air over California before it will take its final resting site at the California Science Center.

We went up to Edwards Air Force Base yesterday (9/20/12) to watch from a FAR its landing, very exciting and HOT in the Mojave Desert, a very interesting ride on the crazy Freeways and then mostly on the secondary highways, less traffic and more sights to see. LOTS of FUN!!!!

Today, we are expecting to catch a sight of the Shuttle over our vacation spot by the Queen Mary in Long Beach.

Other excitement, waiting for our friend, Liz Fry to arrive shortly and join the Open Water Symposium/Induction weekend....

Dream, Prepare, Succeed

Saturday, September 8, 2012

New English Channel Record

Trent Grimsey broke the English Channel record by 2minutes today.
The young 24 year old from Australia crossed in almost a straight line, 6 hours 55 minutes.

Congratulations young man and many more feats for you in the future, cherish them all, especially this one.

Here is his chart super-imposed over Petar Strocof old record.


Amazing,
Dream, Prepare, Succeed.

Sunday, July 29, 2012

SAS... yesterday

Thanks for the support yesterday,

Unfortunately the weather and wind direction made the sea unsettled and the course was unsafe for the Armada of over 75 swimmers and Boats.

Safety First, especially in the water.

We swam for a couple of hours in the harbor, working on building that immunity :)

... but the BEST thing was we raised 100's of Thousands of dollars for people battling cancer.

I'll be posting some pics on my blog and here shortly,

Thanks again,
Enjoy the Olympics
Dream, Prepare, Succeed

Friday, July 27, 2012

Swim Across the Sound is tomorrow


I am looking forward to tomorrow’s Swim Across the Sound.
It’s been a week since I arrived home, and it seems I have not stopped. Between getting back to the work at the office, some light swim practices, a golf night, catching up with friends, a massage to work on my sore wrists, and a final trip to my Chiropractor this morning, I think I’m ready for the 17 miles across the Long Island Sound.

You can track the progress of tomorrow’s race, through logging into the following link.
Web Address:   www.myathletelive.com/events/

Select “SWIM Across the Sound” from the event list
Click on the solo swimmer’s name or the relay team name you are looking for.
If you’re looking for me, click on Marcy MacDonald
Solo swimmers start from Port Jefferson, LI at 8:10 am.

We conclude at Captain’s Cove in Bridgeport CT, you are welcome to see the finish and enjoy the festivities. Swimmers should be arriving at approximately 2:45pm.
A GREAT swim for a GREAT cause.

Talk to you after the swim.
Dream, Prepare, Succeed


Monday, July 23, 2012

SAS Video... 5 days until swim

5 days until the Swim Across the Sound.

Click on the below link to watch a short video showing some the GREAT work St. Vincent's Medical Center Foundation, a special place that helps people battling cancer.

http://www.youtube.com/embed/aG2k6RTOEKo

This will be 10 years since my 1st solo crossing for SAS.

Thank you to our race director, Liz Fry, and administrators of the race, the pilots and crew, the sponsors and all the volunteers who make this swim a fun and SAFE event.

Good Luck to all the swimmers, solo and relays, have a BLAST.

Visit my page on the SAS website, if you'd like to contribute.
http://give.stvincents.org/netcommunity/marcy

I will have further updates to follow us on Saturday.

Dream, Prepare, Succeed.

Wednesday, July 18, 2012

Early Morning at the Serp

It was an early morning, very rough getting out of my comfy bed, but so worth it.

The community spirit at the Serpentine Lake in Hyde Park, downtown London was infectious. I met so many nice people who love the water, all levels of experience and I can't believe they go in the water for a 5 minute dip, then off to work.



I thought I would never enter this water on my own will, but peer pressure can do things the ego, so I made the plunge, reminded me of swimming in the weedy area at Coventry Lake.
  
Fun ride to get to the Serp and home.

New Friends connected through water.
Thank you Nick.

Serpentine


Adventuring through London with my swimming friend, Nick Adams.

Monday, July 16, 2012

Swim: Blown out for now

I'll make this short, I will not be attempting a crossing at this time, due to the weather.

The JetStream just can not push the cool, unsettled northern pattern up and out of here,

So I will be coming home on Thursday and getting back to work. First off, coaching at Regional Championships, maybe some golf and the SwimAcrossTheSound in 10 days.

I had a talk with my pilot, Mike Oram, and he will keep me posted on any possible better weather that MAY creep over here, but that of course remains to be seen, with my office schedule.

The Channel is not going away any time soon.

Could I have swam yesterdy, maybe.
If I did, would I have made it to France, highly probable.
Could I have been injured: Extreme YES

I do believe if I had swam yesterday, I would have made it, but I think I would have left the day hating, not admiring the English Channel as I do.

Thank you Mike, for keeping me on land and saving my heart for the channel.

Saturday, July 14, 2012

...and the rain came down, down, down....

I woke early this morning, earlier than I wished, must have had lots on my mind. I'm trying not to worry about the weather, but I suppose subconsciously it is playing a major game inside my head.

After breakfast, I decided to call Mike Oram after viewing his post on the channel group. There was going to a small break in the wind, but not enough to settle the seas. The report is as follows.

We decided it was not worth the risk with such a small window. Unfortunately as the weather is not called to improve. I have one more call with Mike to make sure about Wednesday, but chances are slim to none.

It's OK with me, the water and air are very cold and I really do not want to be sick all summer, I still have the SwimAcrosstheSound in 2 week and a good 10K in Long Beach CA in Sept. I'm always welcome over here and if the weather clears I still may be back.

I still did a quick hour with John Collingwood, cold hands from the wind chill, all else fine. Dave, the harbor seal, visited another swimmer, he wasn't interested in me, bummer.

... But in the meantime, Amanda and I (and all the swimmers and helpers at the beach) got caught in an amazing Thunder Storm. Flash Flooding was a common find. Amanda and I took refuge at Blakes, only to witness the basement and garden flooding, before Amanda finished her shopping, I'm pretty much done, but have one more go at it in London later this week, assuming I won't be in the channel.

I actually am QUITE ready to return to a HOT CT summer, I feel like I'm trapped in a cool Autumn fortnight with occasional breaks in sun.

Until tomorrow.

At the moment (0900 bst) the Sandettie light ship is showing South Westerly @ 22 knots and a 1.6 ft wave height of 6 secs duration.
It's been blowing at 20+ knots for most of the night and wave heights have reached 3 foot plus (1 metre) when it was wind against tide. 
The water temp is 59.2°F - (15.1°C). that's a slight drop from earlier this week.
Air temperature is a little less at 58.1°F - (14.5°C).
The wind and tide are together at the moment this will change to wind against tide at around 1245 / 1300.
See below for the Met office forecast -- www.metoffice.gov.uk.
"Coast and sea" for the shipping & inshore waters
Dover - Langdon Bay for the land forecast.
--------------------------------
Shipping Forecast - Issued: 0405 UTC Sat 14 Jul
Wind - Southwesterly 5 to 7 veering northwesterly 4 or 5, then backing westerly 3 or 4 later.
Sea State - Moderate occasionally rough, becoming slight or moderate.
Weather - Rain or thundery showers.
Visibility - Good, occasionally poor.
--------------------------------
North Foreland to Selsey Bill - inshore waters forecast
Strong winds are forecast
For coastal areas up to 12 miles offshore from 0600 UTC Sat 14 Jul until 0600 UTC Sun 15 Jul 24 hour forecast:
Wind - Southwesterly 4 or 5, occasionally 6 at first in east, veering northwesterly 3 or 4, then backing westerly later.
Sea State - Moderate becoming slight.
Weather - Rain or thundery showers, becoming fair later.
Visibility - Moderate or good.
--------------------------------
Outlook for the following 24 hours: 0600 Sun 15 Jul to 0600 Mon 16th Jul
 Wind - Westerly 3 or 4 backing southwesterly 4 or 5, occasionally 6 in east.
Sea State - Slight becoming moderate.
Weather - Showers.
Visibility - Good
Langdon Bay predictions --
25 mph gusts forecast for 1300 through to 1900 - then a lull from 1900 until midday Sunday. From 1300 Sunday the wind is forecast to build with the wind veering (going clockwise) at 26 mph through to midnight.
Monday & Tuesday is showing predicted gusts of up to 40 mph (gales again)
Looking at the pressure chart it looks like late Thursday or Friday before anything with settle enough for a swim.
The weather is changing quickly with the UK in a jet stream situation. Best we can do is hope the weather forecasters have got it wrong and things will change for the better.
Regards
Michael O

Friday, July 13, 2012

Castle day with more wind

...are you tired of this forecast, well so am I. Guess what it calls for, WIND. I suppose Aeolus did not hear my plea, I wonder why he is so angry.

I was pretty tired and only did a short 45 minute (it that) swim in the harbor. I'm actually getting quite used to the temperatures.

Amanda and I went to the Dover Castle, I love visiting all the spectacular ancient history this area has to teach us. The Wartime Tunnels have changed but for the better,keeping up with new technologies to teach the horrors and triumphs WWII faced. Amanda was impressed.

The theme this year is the wind, I am in awe with the force that is present this year, the waves and dance the beautiful wild flowers in Dover are doing, I will share with you.

We have to mention the Castle proper that King Henry II had built to entertain European pilgrims on their way to Thomas Becket's shrine in Canterbury.

Back to the water, I spoke Mike Oram and there may be a short low in wind, but not enough to settle the sea. When the weather forecasts call for RoUgH seas, I believe him.
My final day for a possible crossing is Wednesday, we may have an opening, but I will have a mad rush afterward to Heathrow on the 4:30 high speed train and a Tube ride to Terminal 4, so I'm working out some plans now.

In the meantime, Amanda and I are going to experience more history tomorrow, but I will fill you in then.

Dream, Prepare, Succeed

Thursday, July 12, 2012

Please Aeolus. keeper of the Wind


I decided I really needed to get into the pool. The Leisure Center had some good time open for lap swimming and all I had to contend with, was a couple of men (sorry guys) who thought they should be in the fast lane. It did give me some time to work on my short sprinting to the wall to pass them, no one was hurt except maybe some egos.

Key: S: swim
RP: Rev. Pad Hans) extension and feel>
P: Reg. Pad. Hans power>
(when using paddles, 25 drill/100 free)

Here's a good workout, I always wanted to do.

S: W/U 1000 (put in some drill and back)
RP: 9 x 100 (1:35)
P : 800
S: 7 x 100 (1:35)
RP: 600
P: 5 x 100 (1:35)
S: 400
RP: 3 x 100
P: 200
RP: 100 (Catch up)                                         
S: 20 x 50 (4 on :50, #5 (1:00)drill/back)
now go back up
P: 100 (catch up)
RP: 200
P: 3 x 100
S: 400
RP: 5 x 100
P: 600
S: 7 x 100
RP: 800
P: 9 X 100
S: 1000 C/D = 12,000 SCM.
I finished the day in the water after meeting Samantha Jones for a 50 minute swim in the harbor at 3pm.
I think I’m ready, if only the wind would calm.

Aeolus, aren’t you tired, calm yourself for a while, PLEASE.
Until tomorrow.
Dream, Prepare, Succeed

Wednesday, July 11, 2012

Day 5 and still waiting

... but it's really only the 2nd day of the Neap tide, we still have 6 days to wish for calmer winds..
In the meantime, I, and all the swimmers continue to train in the harbor and acclimate to cooler than usual temps. I'm feeling the wind chill factor on my hands.

I always cherish the new Friendships I make over here, and with all this free time, I managed to meet some wonderful swimmers and crew, such a wonderful sport. I think I have new project for the future, but to soon to elaborate.

This is a quick video (3 minutes) of what's happening here in Dover. I didn't put any music on it because of copywrite stuff and it's an easier download, so put your favorite on, I suggest 'Breezin' 2 dimension just doesn't do it right but it's all we have..
  


Mike Oram is keeping us all posted with the weather forecast, the following is his message today:
 
For all you frustrated swimmers (and pilots) -- it does not look good weather wise at the moment. 
Tomorrow and Thursday we have a strong winds warning and a forecast for West or South West force 5 to 7.
 
Looking at www.metoffice.gov.uk the pressure chart, inshore waters forecast - and the land forecast for Dover,Langdon Bay, shows Friday - Saturday getting worst, with gusts of 30+ knots and probably gales. Sunday does not look much better.
 
It looks like there is an Azores High trying to build in for next week - but - there is also another low pressure system moving across the Atlantic. It's to early to say which weather pattern will win.
Today we have had 28 knots of wind a metre seas on the Sandette with a short (5 sec) wave pattern.
Water Temperature is 59.5F (15.3°C)

 Dream, Prepare, Succeed

Tuesday, July 10, 2012

Another blustery day.

We're trying to make the best of the wait.
An hour in the harbor this morning, before heading to a Organ concert in town.
Amanda likes to shop, she's pretty funny about it.

Here's a quick clip of 'why' no one is attempting to cross the channel today, and it's supposed to worse tomorrow.

Now we're looking at a late weekend swim swim.

I purchased a 10 swim membership at the Dover Leisure Center, to get some work in the pool also. The only problem is, I am spoiled with my low crowd at Mansfield Community Center. I shouldn't say uncrowded, MCC just opens a few more lanes for lap swimming. One lane for 5 different speeds is a bit frustrating, but I got through a quick 500/ 10 x 100/ 500 cool down.
Many open water swimmers hate pool swimming, but this is where I started and I feel good when I look at the clock, still right on my time.

I miss you all back home and look forward to next week, hopefully with good news.

Dream, Prepare, Succeed




Monday, July 9, 2012

Crew has arrived

Crew: Samantha Jones and Amanda Lawrence


It was so good to see Amanda Lawrence arrive on the high speed train this morning. I was able to play tour guide for my favorite swimming little town. The wind was up, and she got a good dose of the unexpected  weather we experience over the channel.
One minute it's sunny and warm, the next is cloudy, looking as if the skies are going to open and deluge us with rain.
It stayed dry, cool and windy.

The poppies are still blooming, makes me very happy. 

We will not be swimming tomorrow except some loosen up in the harbor.
I will call my pilot, Mike Oram for update tomorrow morning.

Be patient, we have to be, in the meantime, enjoying the local brews (1/2 pints this year) and as you can see stowing up on the fuel especially at breakfast at the Victoria.

Today was a quick afternoon dip, photo shoot for Gumby and Pokey, they enjoyed the water.

Be in touch.
Dream, Prepare, Succeed

Sunday, July 8, 2012

Weather channels from Mike Oram

Day 2 in Dover, I think we're going to have cross our fingers for the weather gods to cooperate later this week.

Old shot (2001) but we haven't changed much, ha!
Thanks to my experienced pilot, Mike Oram, he has shared some of the weather sites he checks before bringing out swimmers. I will share them with you, so you can experience some of the craziness we go through. I try not to look too much and know too much about swimming the channel, except "I do"... best to trust in your crew, get in the water, put your head down and swim to France, usually works for me.

Enjoy.

The weather sites used by the pilots are --

www.metoffice.gov.uk  enter Dover Harbor

Bit of everything from this site. It's the one on which most of the other sites are based. You can type in Dover (Langdon heights) for the land weather. - Or go to coast & sea and look at the inshore waters forecast for North Foreland to Selsey Bill . There is also a 12 hour predicted Atlantic pressure chart for the next 4 days which will show you the weather patterns that are affecting the UK. The tighter the iso-bar lines are together the stronger the winds. There is an explanation of the forecast and how it works on this site too.

www.bbc.co.uk/weather enter Dover, Kent

Gives you the shipping forecast - inshore waters forecast - coastal weather forecast (up to 12 miles out to sea) - the synopsis charts for both the British isles and the Atlantic (use the Atlantic chart for the best view) - a 5 day prediction of local weather (not very often right). This site also explains weather and has a lot of interesting reading in its supplementary articles.
Best sight for a basis, simple explanation and prediction of what they think will happen.


This is a very interesting site for weather around the UK and in Europe. It is linked to the data buoys like the one above and gives you a five day prediction. This site is good to watch if you want to see and understand how the "predictions" vary from the "actual" wind. Will help you realize that the Channel is very unpredictable and runs on a pattern of its own. Not usually 5that accurate for the Channel but aimed at windsurfers etc. in coastal waters.

http://www.windguru.cz/int/index.php?sc=47919 no need to put any location, all set

This is another site that predicts further into the future with up to 10 days forecast, unfortunately not that accurate, but worth looking at if you want to be optimistic.

Which one do you want to believe, or are they all "Pie in the Sky"
At the moment the British weather pattern for the South East and the Channel shows us in the "jet-stream" of low pressure depressions. We are sitting on the "polar front which has moved about 150 miles South and is giving us all these problems.
Regards
Michael

BTW: enjoying a glass of red while watching Murray vs. Federer at Wimbledon

... and yes, the water is cold.

Dream, Prepare, Succeed

Sunday, July 1, 2012

Awesome weekend,

Beautiful weather, sunshine and comfy water temperatures (68 degrees),
couldn't ask for anything better.

We are blessed to have Hammonasset State Park in our backyard to train, 4+ hours Saturday and Sunday next to Liz.
Thanks for the company.





Marty McMahon brought his niece, Rachel down today, I hope she enjoyed her swim and we see her real soon again, the next generation.

Happy 4th to you all.

See you a few weeks,
Cheers,
Dream, Prepare, Succeed
marcy

Thursday, June 7, 2012

2 different days

Yesterday, June 6th, I felt like I swim for ever.... Today just the opposite, any distraction and I' would have been out there in a heartbeat, but I got both over and feel good that they are done.

Right now, consistency and finding a comfortable pace is the most important aspect to the workout, NOT speed. The days are clicking away, soon it will be fly time and then Channel time.

Good Wednesday
2000 warm up with some drill and backstroke
Rev. Paddles: 10 x 50 (:45)
3 x 500 (7:15)
Reg. Hans Paddles: 20 x 50 (:45)
6 x 250 (3:35)
Rev. Paddles: 10 x 50 (:45)
500 (Cool Down)
8000 SCY = 4 Nautical miles

Tired Thursday
1000 warm-up
5 x 100 (**1:30/ 1:35/ 1:40)
Rev. Hans Pad: 750 (#Modified Catch Up Drill every 5th length)
10 x 100 **
Reg. Hans Pad: 1500 #
10 x 100 **
Rev. H. P. : 750 #
5 x 100 **
1000 Cool Down
8000 SCY = 4 N. miles

Enjoy,
Dream, Prepare, Succeed

Sunday, June 3, 2012

Sorry, I've been away...

No excuses, just life being super busy..

Since my last post, I've married my love and life partner, Janet Galya on Cinco de Mayo, and we've started to swim outside.
Today, was day 2 at Hammonasset State Park, a good day and feeling very strong in the water.

Watching a movie, about the transport of Jewish children during WWII. I am always so fascinated with this era.

1hour, 45 minutes.
BTW: got into SwimAcrossTheSound, yippee!!!!!!!!!!

Dream, Prepare, Succeed.

Wednesday, April 18, 2012

Rest in Peace Jim Doty

A true gentleman Jim was.

Open water swimming and Boston will miss him.
I had the pleasure to know him way back in the late 80's when I got back into swimming after college.

He always ran a safe Boston Light swim.

Rest in peace Jim, and Thank you for your love for the water.

Thursday, January 26, 2012

Been pretty busy

Not only has the JanuaryJam occupied my mornings, but life is very busy right now.
My back is a dry as a snake's peeled skin and I hope it will make it through a few more days.

I will post the workouts shortly.

Dream, Prepare, Succeed

Friday, January 13, 2012

Amanda, Evan and me... a good combination

This morning, 2 Triathalon friends joined me for their longest swims, Amanda Lawrence and Evan Johnson, They swam GREAT.
We were all on the same interval, they swam less but that was AOK. Here it goes.

100 W/U (Modified Catch-up 4 me)
1000 (15:00)  <800 for A&E>
6 x 250 (3:45)  <200 for A&E>
2 x 500 (7:30) <400 A&E>
5 x 200 (3:00)  <150>
10 x 50 (:50) all, my loosening spot
1000  <800>
10 x 50 (:50)
10 x 100 (1:30)  <75 for A>
2 x 500           <400>
6 x 250           <200 for Amanda, she did GREAT, 8000 for her>
Last 1000 for me
4 x 25 Double arm backstroke with extra pull-ups

11,200y/ 107700 JJy

Dream, Prepare, Succeed

A crazy week

So....
after a weekend watching my little swimmers racing, and I had no time to get to the pool, Monday was a restful and strong.
I think, actually know, this January is going better than any other, of course we haven't had any snow to give me an additional excuse to stay home,
so the mission continues.
I'm adding in a bit of a warm-up for a few extra yards to add up.

Monday, January 9

100 Modified Catch-up (MCU)
4 x 250 (3:45)
2 x 1000 (14:50)
5 x 200 (3:00)
2 x 1000 (15:00)
10 x 100 (1:30)
2 x 1000 (15:00)
20 x 50 (2 on :45, 3 on :50)
100 Double Arm Backstroke (DAB) w/ 24 pull ups when in deep end

10,100 y/ 72,600 JJyards

Tuesday January 10

100 MCU (2:00) ....  3 x 50 (:50)
2 x 250 (3:45) .....     5 x 50 (2 on :45, 3 on :50)
1 x 500 (7:30) ....      5 x 50
2 x 1000 (15:00) ....  5 x 50
10 x 100 (1:30)   ....  5 x 50
1 x 1000              ....  5 x 50
5 x 200 (3:00)     ....  5 x 50
2 x 1000              ....  5 x 50
1 x 500                ....  5 x 50
2 x 250                ....  3 x 50 (:50)
100 DAB  w/ pull-ups in deep end

11500y/ 84100 JJy

Wednesday, January 11 (early work day)
100 MCU
1 x 400 (6:00)
2 x 300 (4:30)
3 x 200 (3:00)
4 x 100 (1:30)
100 BAD w/ pullups

2200y/ 86300 JJy

Thursday, Januray 12

100 MCU
4 x 250 (3:45)

5 x 50 (2 on :45, 3 on :50)
2 x 1000 (15:00
5 x 50

2 x 500 (7:30)
10 x 100 (1:30)

5 x 50
2 x 1000
5 x 50

5 x 200 (3:00)
4 x 25 DAB w/ Pullups

10,200y/ 96500 JJy

Dream, Prepare, Succeed

Friday, January 6, 2012

Feeling better than I imagined

Day 6 of the January Jam, and I am surprised I feel, pretty good in the water at this yardage mark.... of course sleeping through the night does help.
It's either all the swimming and work, the shot of Nyquil or a combination of both, probably both.

Now, for the swimming.

Thursday, January 5

2 x 1000 (15:00)
10 x 50 (:45)
2 x 1000
10 x 100 (25 drill/ 75 free) <1:35/1:40>
2 x 1000
10 x 50 (:45)
2 x 1000
2 x 25 (Double arm backstroke w/ 48 pull ups in deep end
10,050 yds./ 52450 total

Friday, January 6

10 x 50 (:50) 25drill/ 25 free
2 x 1000 (15:00)
10 x 100 (one on 1:35/ two on 1:30...)
3 x 1000 (15:10)
5 x 200 (3:10/ 3:00...)
2 x 1000 (15:00)
10 x 50 (:50) 25 free/ 25 drill
2 x 25 choice (I'm liking Double arm back stroke lately) w/ 48 pull-ups in the deep end
10,050 yds/ 62,500 total

Dream, Prepare, Succeed

Wednesday, January 4, 2012

A challenge is on.

So, I'm trying not disturb anyone in the pool and my Tri-friend Amanda comes running into the pool area on Tuesday and yells to me, "you're going down!"

"What is going on", I think to myself. Then she tells me...

Now Amanda, have you really thought this challenge out thoroughly... do you really think you and Evan will come close to my yardage in the pool, remember my nickname, 'La Machina'... machine.

So, this is my challenge.

Accumulate your swim yardage,
and for every 4 miles you run, add 2000 yardages to your swim total,
for every 10 miles you cycle, add 2000 yardages to your swim.

That sounds pretty fair?

OK, Now for Tuesday and Wednesday's Workouts.

Tuesday
10 x 1000 (15:15)

very tired today, but managed through.
Odd #'s, added some drill in.
Even: Full stroke
Cool Down: 2 x 25 (Double Arm Backstroke ) with 48 pull ups in the deep end.
Total: 10050 yards

Wednesday
4 x 1000 (15:00)
10 x 50 (:50) 25 MCU/ 25 free
1000
10 x 50 (:50) 25 free/ 25 MCU
4 x 1000
W/D: 2 x 25 DAB w/ 48 Pull ups
Total: 10050 Yards

Dream, Prepare, Succeed

Monday, January 2, 2012

January Jam 2012

Happy New Year, 2012 and the January Jam has begun, I hope my health continues to stay well.

I will put the workouts up tomorrow

January 1
11250

January 2
11050/22300

Dream, Prepare, Succeed..

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.