Thursday, January 23, 2014

Happy Birthday Kevin and Jane...

After searching for a good photo of my 2 Birthday friends,
 a combined workout went better than I thought it would when I took my first few strokes, tender shoulder tendons reminding me of the snow I removed from the driveway yesterday. Everything went better after making a few adjustments for time constraints.

Kevin Murphy and Jane Murphy combine for 123 but not enough time for straight 100's. Kev (65) and Jane (58) yesterday, wonderful thoughts our days in Dover this past August, how much wine did we go through?

 10 x 50 (easy free/ drill) 1:00
 20 x 100 (find a comfy time) 5 sec. rest.
 19 x 50 (2 on :45, 3 on :50)
 25 x 100
 19 x 50
 20 x 100
 10 x 50
 an easy 100 drill for a good year.

 = 9,500 SCY

 Dream, Prepare, Succeed and looking forward to this view in a few months.

Sunday, January 12, 2014

Jan. 12 = 1/12

Today is January 12, so it came to me while driving to the pool, 11,200 would be a good number to shoot for, get it 1/12.

 Here we go:
 Warm up
 1500 (throw drill, kick and easy back in)      
Thinking of warmer days

 Rest is swimmmmmm.
 30 x 50 (2 on :45, 3 on :50)
 1 x 700
 15 x 100
 (2 on 1:30, 3 on 1:35, 2 on 1:30, 3 on 1:35, 2 on 1:30, 3 on 1:45)
 1 x 800
 10 x 150 (2 on 2:15, 3 on 2:20, 3 on 2:25, 2 on 2:30)
 1 x 700
 5 x 300 (4:45)

 Cool down
 1500 (same as w/u)
 = 11,200 scy = just over 5.5 N. miles

Dream, Prepare, Succeed

Sunday, January 5, 2014

Weekend 20 plus K

Thank you Amanda Rossolimo for joining me on Saturday, always nice to have the company.
Enjoy the Florida weather, at least for a couple days.

I'm putting these workouts up for those who may need some ideas in training for the channels in the summer. They have worked for me for years.
Consistency is the key.

Saturday 1/4/14, 10k


2000 w/u, some drill, mostly easy free
9 x 100 (1:35)
1000 (15:30)
7 x 100
5 x 100
3 x 100
1 x 100
1500 c/d

= 10,000 SCY = 5 N. miles
Long easy Sunday by myself.
A bit confusing but once you see the pattern, it's not bad.

The main set starts with a 125:
25 Modified Catch-up (breathing to the right)...

25 Catch-up drill
25 Streamline kick on back
25 Modified Catch-up (breath to the left)
25 Backstroke
:07 rest
(now we add some freestyle)

So this is how it looks

125 *
250: (5x: 25 free/*) :07R
375: (5x: 50 free/*) :07R
500: (5x: 75 free/*) :07R
625: (5x: 100 free/*) :07R
750: (5x: 125 free/*) :07R
875: (5x: 150 free/*) :07R
1000: (5x: 175 free/*) :07R
1125: (5x: 200 free/*) :07R
1250: (5x: 225 free/*) :07R
1375: (5x: 250 free/*) :07R
1500: (5x: 275 free/*) = 9,750 yards

Cool down: 750
25 */ 25 free/
25*/ 50 free/
25*/ 75 free/
25*/ 100 free
25 back/ 25 MCU
75 free/ 25*
50 free/ 25*
25 free/ 25 back
= 10,500 yards= 5.25 N. miles

 Dream, Prepare, Succeed

Friday, January 3, 2014

Half snow day... 4,500 yards

Half a snow day, morning out but afternoon short swim.

Not happy with the water at MCC, some chemical is off, I am breaking out in areas I do not want to mention. They better get this fixed or I'm heading the S.H.

Short day, looking forward to my morning routine.   

1 x 100 (1:35)
2 x 100
3 x 100
4 x 100
5 x 100
= 4,500 SCY = 2.25 N. miles Dream, Prepare, Succeed

This picture was taken by my young friend, Dan Kinnon, quite accomplished, showing the force of the sea at Dover harbor, and there is a break wall out there too.
Thank you Dan.

Thursday, January 2, 2014

Breaking up the lactic acid 10,050 SCY

I hope I'm not boring you, just some long different workouts to break up the yardage we all need to prepare for those big summer swims outdoors.

Today, just working out the lactic acid from yesterday and getting to the next wall.
I hope you understand this.

10,050 yards.                                               

25,50,75,100,125 (**1st 25 drill of choice)
Swim 700
150,175,200,225,250 **
S 800
275,300,325,350,375 **
S 1000
375,350,325,300,275 **
S 800
250,225,200,175,150 **
S 700
125,100,75,50,25 **
easy 50
= 10,050 SCY = 5 nautical miles
Dream, Prepare, Succeed


Wednesday, January 1, 2014

New Year's Day swim, 18,200 yards

Haven't done this one for a few year, and now I remember why,
it's a killer workout.
Working through the 12 months of the year.
Being the start of the January Jam, all workouts this month will be without any toys or drag.... just swimming freestyle, I know, boring but someone has to do it....

Don't worry about rest period, 5-10 sec. is fine.

Here we go.
January 1 x 600
February 2 x 550
March 3 x 500
April 4 x 450
May 5 x 400
June 6 x 350
July 7 x 300
August 8 x 250
September 9 x 200 (I think this was the toughest part)
October 10 x 150
November 11 x 100
December 12 x 50

= 18,200 SC yards
= 9,100 nautical miles

Dream, prepare succeed.

This photo is from the way back machine,
my first Polar Bear plunge in Newport, RI ....
way before I started jamming in January.

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.