Monday, April 14, 2014

Ladder with LEHY Drag

To make the water feel heavier than it is, ALREADY, I add a drag suit.
I've been using one for the past 15 years, sometimes I don't when I'm swimming lots of yards, i.e. January Jam, but on weeks that life gets in the way and fills in the hours I should be swimming, I use a suit, technically it is a men's nylon drag suit but I make it into a skirt, more comfy for me.

This week was a ladder, 35K total. When I'm using paddles, there is lots of drill.

Ladder w/drag week

w/u 650 (25/50/100/50/100/.../25) w/ pull ups

T 500
S 10 x 50 (:45)
T 500
S 10 x 100
T 500
S 10 x 50
T 500

c/u 350
= 5000 SCY

w/u 550 (25/10 x 50 w/pull ups/25 back

Reverse Hans Paddle 750
S 500 (**25/50/75/2 x 100/75/50/25 w/ 5 sec kick at wall)
RP 5 x 50 (:50) + 500
S 5 x 200 (3:00)
RP 250 + 5 x 100 (1:45)
S 500 **
RP 750

c/d 450
= 6000 SCY/ 11000

w/u 700 (75/50/100/50/2 x 100/50/100/50/25) w/ 50 pull ups

Red Large Paddles700
S 10 x 200 (3:10) feeling the drag
Red 700
S 7 x 300 (4:50)
Red 700

c/d 100 w/ 50 dips
= 7000/ 18000

w/u 1600 (w/ 50 pull ups)

Big Black Paddles 2 x 400
S 2 x { 8 x 50 / 4 x 100}
BP 4 x 200
S 2 x { 4 x 100 / 8 x 50}
BP 2 x 400

c/d 800 (w/ 50 dips)
= 8000/ 26000

long w/u 5000
<2x25 x125="" x175....2x475="" x75=""> pull ups and dips at each end

10 x 50
Buoy 1000
4x150 (2:25)/ yellow Pad 3 x 50/ 3 x 150/ Y 4 x 50/ 2 x 150/ Y 3 x 50/ 1 x 150

c/d 500
= 9000 SCY/ 35000
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.