Cutting Water: Weekend 20 plus K

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
1000
5 x 100
1000
3 x 100
1000
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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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 – 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.

"Cutting Water"

Fingertips pierce the surface of the water, gently but with a purpose. The arm drives the hand forward, searching for its destination, while the shoulder and hip roll downward in unison to give the arm an extra push through the imaginary tunnel.

At the exhausted end, the fingers press down, feeling for the desired water. After a slight hesitation, the shallow scoop catches the selected amount while the lungs are signaled to release bubbles. The wrist twists but remains firm. The elbow slightly bends, always in position slightly above the hand, forming a strong lever of propulsion, while the shoulder and torso add power to the cut.

The arm pulls the hand back with its desired cut of water, following a course that has been practiced many times before. The thumb guides the hand in a soft “S” curve under the body in prone position, not crossing the mid-line or drifting too far from the body.

As the cut travels under the body, the pull becomes a push while the pelvis rotates the hip just above the surface of the water. A breath is taken to fill the lungs as the raised hip gives clearance for the hand to pass under the thigh. With a final push, the hand exits the water, all muscles working for the common cause to move the water back and the body forward.

The wrist relaxes while the elbow bends and raises out of the water, as if a puppet string lifts it toward the sky. The head readies to turn and look back into the depths of the water as the arm swings the relaxed hand out and forward, pivoting at the shoulder, ready for another cut in the water.

Left, Right, the mantra continues, every cut brings the swimmer closer to transform the dream into reality.
- Marcella A. MacDonald, D.P.M.

About Me

Marcella A. MacDonald, D.P.M. MacEChan@comcast.net

Date of Birth: November 24, 1963 Birth Place: Manchester, CT

Swimming in the purest form: one bathing suit, cap and goggles (NO Wet-suits or performance enhancements)

Dream, Prepare, Succeed

On dry land, I care for my patients in my Manchester, CT podiatric medical practice (1992-present) and I coach swimming, teaching the fundamentals to young, novice 6-8-year-old swimmers on the Laurel East Hartford YMCA Swim Team.

I train for my open water swims in the early morning, before patient hours and on the weekends at the CT State Park/Shore. I enjoy speaking to schools and interested groups about my open water swimming adventures in the English Channel, Manhattan, Jersey England and other destinations.

My latest Aqua-adventure/challenge:

Tampa Bay Marathon Swim: Tampa Bay Florida

Success: December 31,2017: 9 hours, 13 minutes

PERFECT Conditions

Ka’iwi Channel Hawaiian Channel: Molokai’ to O’ahu

Success: April 9-10, 2016 17 hours, 27 minutes, 20 seconds (but who’s counting seconds) Tandem/partner swim with Elizabeth A. Fry

This is one of the most un-predictable swims I have ever done; the shortest distance between the 2 Hawaiian Islands is 26 miles but because of the open water of the Pacific Ocean, creating such intense surf, the beaches are mostly

un-sheltered on both sides; the starting and finishing points are not predictable until the day of the swim (safe entry and exit is a key component).

Our swim, started at Kapuhi Beach, Molokai’ (9 pm) and we finished at Sandy Beach O’ahu, approximately a 34-mile course. This explains why, there is such a variety of crossing times, and really time matters naught, the goal is to get across.

My true description of the swim "FUN, HORRIBLE, BEAUTIFUL, SCARY, LONG- so glad it's over "

Swim the length of Loch Ness.

Success: August 2, 2015 11 hours, 59 minutes 1st American/ oldest individual to complete

Loch Ness is a large, deep, freshwater loch in the Scottish Highlands extending for approximately 23 miles (37 km) southwest of Inverness. Its surface is 52 ft (15.8 m) above sea level.

Loch Ness is best known for alleged sightings of the cryptozoological Loch Ness Monster, also known affectionately as "Nessie".

It is connected at the southern end by the River Oich and a section of the Caledonian Canal to Loch Oich. At the northern end there is the Bona Narrows which opens out into Loch Dochfour, which feeds the River Ness and a further section of canal to Inverness. It is one of a series of interconnected, murky bodies of water in Scotland; its water visibility is exceptionally low due to a high peat content in the surrounding soil.

Loch Ness is the second largest Scottish loch by surface area at 56.4 km2 (21.8 sq mi) after Loch Lomond, but due to its great depth, it is the largest by volume.

Its deepest point is 755 ft (230 m), making it the second deepest loch in Scotland after Loch Morar.

It contains more fresh water than all the lakes in England and Wales combined, and is the largest body of water on the Great Glen Fault, which runs from Inverness in the north to Fort William in the south.

English Channel: The Mount Everest of Open Water Swims

This is the 18.2 nautical miles which is approximately 21 land miles stretch of water that connects the shores of England to France.

The shortest distance across the Channel is from Shakespeare Beach, Dover, to Cap Gris Nez (the headland halfway between Calais and Boulogne).

Most of the England/France swims start from Shakespeare Beach or from Abbotts Cliff between one hour before high water and one hour after high water.

The swimmer must endure the cool seas, ranging between 54°F and 64.5°F (15°C to 18°C), for between 10 to 20 hours, making hypothermia a major consideration.

The English Channel is one of the busiest shipping lanes in the world, with approximately 600 vessels moving up and down them every day, plus the ferries, seacats and jetfoils crossing between England and France at very regular intervals.

Channel swims differ from other swims of this distance by their complexity and the local environment. The Channel has quite a lot of hazards such as seaweed and flotsam and jetsam (rubbish and timbers, etc.). It usually has a swell and when the wind is in the opposite direction to the tide it can turn quite choppy. The weather can be uncertain, with unexpected changes in local conditions in as short as 30 minutes. The swim is every bit a mental swim, especially while swimming in the darkness of night or fog. There is an element of luck involved in getting everything to fall right on the day.

The swimmer can only wear a swim suit, swim cap and goggles, NO wetsuits are permitted.

A solo crossing starts the moment the swimmer enters the water off the English shores. During the swim, nourishment must be taken in without touching or holding onto the boat.

The crossing is complete and successful when the swimmer walks or climbs onto the French land without assistance. This is why it is one of the ultimate challenges.

Swims are sanctioned by the Channel Swimming & Piloting Federation (CS&PF), www.channelswimming.net, or the Channel Swimming Association (CSA). My Team has consisted primarily of my Pilot/Captain: Michael Oram and my crew chief and life-partner: Janet Galya.

Solo crossings: England to France

June 30, 1994 England-France: 10 hrs. 33 mins. (CSA)

July 28, 1997 E-F: 12 hrs. 57 mins (CSA)

August 7, 2000 E-F: 9 hrs. 42 mins (CSA)

July 27-28, 2001 E-F: 9 hrs. 53 minutes

F-E: 11 hrs. 26 min

Total Time: 21 hours 19 minutes (CS&PF)

First American Woman to complete Double

July 6, 2003 E-F: 10 hrs. 27 mins (CS&PF)

6th: Most Solo Crossings for an American Woman

Sept 3-4, 2004 E-F 11 hrs. 14 min

F-E 11 hours 46 minutes

Total time 23 hours (CS&PF)

July 31, 2007 E-F: 13 hrs. 25 mins (CS&PF)

August 2, 2009 E-F: 11 hrs. 31 mins (CS&PF)

June 26, 2011 E-F: 10 hrs. 34 min. 34 sec (CS&PF)

October 2, 2011 E-F: 11 hrs. 51 min (CS&PF)

August 22, 2013 E-F: 11 hrs. 55 min. 15 sec

F-E: 12 hrs. 21 min. (CS&PF)

Total Time: 24 hrs. 16 min 15 sec

June 30, 2014 E-F: 11 hrs. 50 min (CS&PF)

#15: Over-all American Record

July 20-21, 2003 double Crossing Relay 20 hours 18 minutes (CS&PF)

Manhattan Island Marathon Swim (www.swimnyc.org)

28.5 mile swim around the island of Manhattan, NY.

This is our longest and premier event of the summer swim season, a full counter-clockwise circumnavigation of the island of Manhattan.

Seasonal Temperatures from 64/67°F (17/19°C) in June, and into the mid 70's for a July swim. There can be a substantial amount of chop in the water from wind, tide action, and boat traffic. The waterways are salt water and there is shipping traffic. There may be random jetsam and flotsam in the waterways.

This is a very interesting swim with many sites to pass by and bridges to swim under.

The swim begins at Battery Park, the most southern local of the island.

The race moves east and turns north into the east river. The Brooklyn Bridge is the 1st pass under as the swimmer catches the fast currents of the East River.

Following the East Highway, the swimmer will move into the Harlem river after going through Hell's Gate, the junction of water from the Long Island Sound and the Harlem River.

This area can be very turbulent for the swimmer and escort boats.

The Harlem River moves slower than the East River. The swimmer now travels under the lower bridges connecting Manhattan to the Bronx and Yankee Stadium is a welcome site to see as the swim progresses toward the northern tip of the island and landmark, Spyten Divil. The swimmer now encounters the lower railroad bridge, navigation can be stressful because they must separate from their escort boat and meet them on the other side of the bridge in the Hudson River.

The final leg of the race, is long especially traveling from the rail bridge to the George Washington Bridge. The GWB towers over the river, connecting Manhattan to the state of New Jersey. The swimmer can have very choppy seas here in the Hudson and may have to wait for the cruise ships to depart from the mid-Manhattan docks before continuing toward the finish. The Twin Towers (prior to 2001) was always a welcome sight to swimmers, signaling the final mile to the finish, but the Sept. 11th tragedy changed that welcomed landmark.

The development of Battery Park City has given a better vantage point for spectators to cheer on the swimmers to the finish line. This is a challenging, fun swim for any open water swimmer.

August 21, 1993 7 hrs. 38.05 mins Race highlighted in the Discovery Film, "The Big Swim"

August 20, 1994 7 hrs. 34.52 mins

June 12, 1999 7 hrs. 13.04 mins

June 17, 2000 8 hrs. 20.54 mins

June 06, 2009 7 hrs. 48.59 mins

Swim Across the Sound (www.swimacrossthesound.org):

A 17 mile swim across Long Island Sound.

The swim begins off Port Jefferson, NY and finishes across the sound at Captain's Cove in Bridgeport CT. Not only is this a physical accomplishment, the swim is a wonderful way to help people suffering with cancer.

The swim is a major fundraiser for the St. Vincent's Medical Center Foundation of Bridgeport, CT.

Crossings

August 10, 2002 7 hours 18 minutes Only Amateur Swimmer in a field of 17 professionals (15th place)

August 9, 2003 5.5 hour swim time: Race called due to Electrical Storm

August 2011 2 person relay

August 3, 2013 9 hrs. 40 min Solo

August 2014 6 person/ “you are not alone”

Relay: Pulled due to poor conditions

July 2016: 2-person relay with my twin sister, Elizabeth Collins (8 hours 2 minutes) i was so very proud of my sister, coming back to the water.

Round Jersey (UK) Swim:

Round Jersey swims traditionally start from Elizabeth Castle breakwater where you set off in an anti-clockwise direction around the island until you arrive back at the breakwater about 10-12 hours later.

The Round Jersey swim takes in some beautiful scenery including long sandy beaches and rolling cliffs on the north coast. The scenery and location make this swim very unique and the friendly atmosphere of the club is very welcoming. The swim is 41 miles in total, which may sound like a long way, but it is tidally assisted. On a strong tidal run the swimmer will be moving at almost 6 knots.

June 2010: 9 hrs. 59mins

Maui Channel: Hawaii:

The race course officially starts at the pier at Club Lanai on the island of Lanai and ends on the beach in front of the Kaanapali Beach Hotel on the island of Maui. The distance between start and finish as "the bird flies" is approximately 9.9 miles.

Sept. 2010: 6 hrs. 45 min

Catalina Channel Crossing: 20.1 miles from Catalina Island to the shores of San Pedro, Calif.

June 25, 2013: 12 hrs. 09 mins

Other Swims and milestones, training and development swims for future English Channel swims

May 2006 Induction: International Marathon Swimming Hall of Fame Fort Lauderdale, Florida

Lake Sunapee, NH September 1993

10 hour qualifying swim, 60 degree water highlighted in the book "Dover Solo" (www.doversolo.com)

1991 and earlier

Boston Harbor Swim: Boston, MA: 10 miles: 3 times

Egg Rock Scramble: Lynn, MA: 5 miles: 3 times

Candlewood Lake: Danbury, CT: 10 miles: 3 times

Chesapeake Bay Bridge Swim: Maryland: 4.5 miles: 1 time

May 1989

New York College of Podiatric Medicine: New York, NY Graduated with the degree: Doctoral of Podiatric Medicine

May 1985

American International College: Springfield, MA

with the degree of Bachelor of Arts

Major: Biology Minor: Chemistry and Mathematics

All-Conference: Softball: 1985

All-American Honorable Mention; Softball: 1985

June 1981

Manchester High School: Manchester, CT

Graduated with honors

All-Conference: Girls Swimming: 1978,'79,'80

All-Conference: Softball: 1980,'81

All-State: Softball: Catcher: 1980

Weekly Yardage

Week 1 2018
2400/7650= 10050 yds

Week 2 2018

8800/5800/6600/6900/6100/6250/5150=45600 yds

Week 3

6400/10000/6250/7750/6100/2400/6100=45000 yds

Week 4

8200/8000/8000/8300/8150/6400=47050 yds

Week 5

12400/7750/7550/6520/5900=40320 yds

Week 6

7000/8900/7150/6300/1200/5400=35950 yds

Week7

5200/6600/6550/6600/1450/8200=34600 yds

Week 8

7500/5000/7300/6650/1600/6100=34150 yds

Week9

5200/5750/5900/6500/1950/4550=29850 yds

Week 10

5100/4200/6400/5050/4250=25000 yds

Week 11

6550/5300/4350/5200/1050/5400=27850 yds

Week 12

6600/5700/8000/4500/1150/6450=32400 yds

Week 13

5550/4550/6100/6400/1400/5550=29550

Week 14

3350/5600/7000/7200/8900/1150/9800=43000 yds

Week 15

7000/7100/8600/8250/7450/ 5200=43600 yds

CuttingWater

Sunday, January 5, 2014

Weekend 20 plus K

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2015 ... Swimming for Homes for the Brave

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