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


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


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


 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

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

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.


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 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...
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.

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.