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

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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 –

- 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.