Wednesday, April 30, 2014

Marcia, Marcia, Marcia ... 505050



Today; April 30; only 50 x 50 (early work day but last week was a different situation ... lots of swimming.

My dear friend Marcia, turns 50 today, we have been friends for over half our lives. She introduced me to so many wonderful people while I was in Manhattan and our friendship blossomed into a sisterhood.



Marcia is an amazing woman, wife, Mom and friend to so many.
Happy Birthday Marcia... 505050 SCY is for you, thank you for the motivation last week.

day1 (Boston Marathon day... Go Amanda and ladyDi)

w/u 2200

15 x 50 (3 on :45, 3 on :50)
13 x 200 (3:00)
20 x 50
13 x 200
15 x 50

c/d 100 drill

= 10000 = 5 Nautical miles

day2
5 x 500 (7:45)
10 x 50 (:45)
4 x 500 (7:40)
15 x 50
3 x 500 (7:35)
15 x 50
2 x 500
10 x 50
1 x 500

= 10,000 SCY/ 20,000

day 3
5 x 400 (6:05) 5 x 100 (1:35)
20 x 50 (:45)
4 x 400 4 x 100
15 x 50
3 x 400 3 x 100
10 x 50
2 x 400 2 x 100
5 x 50
1 x 400 1 x 100

= 10,000 SCY/ 30,000

day4

5 x 50 (:50... drill/swim)
5 x 300 (4:40) 5 x 50 (:45)
10 x 100 (1:35) 5 x 50
4 x 300 5 x 50
8 x 100 5 x 50
3 x 300 5 x 50
6 x 100 5 x 50
2 x 300 5 x 50
4 x 100 5 x 50
1 x 300 5 x 50
2 x 100 (#2 is drill)

= 10,000 SCY/ 40,000

day5


5 x 50 (:50... drill/swim)
5 x 200 (3:10) 3 x 50 (:50)
5 x 100 (1:30) / 500 (7:45) / 5 x 100
8 x 50 (:45)
4 x 200 3 x 50
4 x 100 / 400 (6:15) / 4 x 100
7 x 50 (:45)
3 x 200 3 x 50
3 x 100 / 300 (4:45) / 3 x 100
6 x 50 (:45)
2 x 200 3 x 50
2 x 100 / 200 (3:15) / 2 x 100
5 x 50 (:45)
1 x 200 3 x 50
3 x100 (1:30)
4 x 50 (:55... swim/drill)

= 10,000 SCY/ 50,000

day6
25 drill

14 x 100 (1:30/ 1:35) 14 pull ups and dips
13 x 100 (2 on 1:30/ 1 on 1:35) 13 p.u. & d.
12 x 100 (3 on 1:30/ 1 on 1:35) 12
11 x 100 (4 on 1:30/ 1 on 1:35) 11


25 Double arm back
= 5050 SCY/ 505050 yards

Dream, Prepare, Succeed

Saturday, April 26, 2014

Light week with drag

Light Week with drag
-sometimes you just have to listen to the body and let it rest.

day1 ( work out video with Gilad, Abs and more)

500 (25/ 9x50/ 25) pull ups and dips 

day2 ( work out w/ Gilad, Power and Grace)

1000 (25/50/100/50/150/50/200/50/250/50/25) pullups and dips
=1000/1500

day3 (early work day)                                       

1500 (25/50/200/100/200/150/200/200/200/175) pullups and dips
=1500/3000

day4 Happy Birthday Steve (60)
60 x 50
# 1-20 drill/ free (w/ pull ups)
# 21-50 swim
# 51-60 c/d w/ drill
=3000/6000

day5                                                                                 
w/u 10 x 25 w/ pull ups and dips

S 4 x 150/ 4 x 125/ 4 x 100/ 4 x 75/ 4 x 50
T 250
S 3 x 150/ 3 x 125/ 3 x 100/ 3 x 75/ 3 x 50
T 250
S 2 x 150/ 2 x 125/ 2 x 100/ 2 x 75/ 2 x50
T 250
S 1 x 150/ 125/ 100/ 75/ 50
= 6000/12000 SCY

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

day1
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

day2
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

day3
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

day4
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

day5
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

Sunday, April 6, 2014

Special week of 8's and 4's for Mom

Mom (Teresa MacDonald) turned 84 yesterday, 
so my body and mind really could not do 84k and I really wanted to have some fun, if you can call it that.

.. we're getting ready and feeling good for Dover in 10 weeks... Yes!

So here we go for a weeks worth of water.

day1

84 x 100  (1:30) except every 8th was on 1:25 and then 4th 1:35 (recovery)
300 c/d (8+4 lengths=12)

=8700 SCY

day2

w/u 500

2 x 400 (6:00)
28 x 50 (:45)
2 x 400
28 x 50 (11 on :45, 3 on :50)
2 x 400
28 x 50 (3 on :50, 4 on :45, 3 on :50, 8 on :45, 3,4,3)
2 x 400

c/d 500
= 8400 SCY/ 17100

day3

w/u 500

800 (12:00)
8 x 200 (3:00)      4 x 50 (:45)
800
8 x 150 (2:15)      4 x 50
800
8 x 100 (1:30)      4 x 50
800

c/d 500
= 8400 SCY/ 25500

day4 (early work day)

8 x 400 (6:25) <4 and="" are="" back="" drill="" easy="" font="" nbsp="" s="">
= 3200 SCY/ 28700

day5 (fun day with Amanda and John)

w/u 800

400 (6:00)
8 x 50 (:45)
4 x 100 (1:30)
8 x 50
4 x 150 (2:15)
8 x 50
4 x 200 (2:55)
8 x 50 (3 on :50, 1 on :45, 3 on :55, last one)

c/d 400
= 5000 SCY/ 33700

day6  
(short day... happy birthday Mike Oram <67 today="">... my EC pilot for 20 years this June)

600  with drill every 6th length                          
7 x 100 (1:35) odd last 25 is drill; even are swim

= 1300 SCY/ 35000

day7 

Happy 84th Mom (early work at the center today and need to do some pull ups)
    25's can be challenging
(at each end of the pool, do 2 pull ups (deep end) and 2 dips (shallow end)

2 x 25 (*no breathing wall to 1/2 way line)
50 free, breath every 5th and concentrate on a 6 beat kick. 
At the finish end kick 10 sec at the wall before starting the next set of 25's
4 x 25 *
50 free
6 x 25 *
50 free
8 x 25 *
50 free
10 x 25 *
50 free
12 x 25 *
50 free
12 x 25 (** no breathing from mid-pool line to wall)
50 free
10 x 25 **
50 free
8 x 25 **
50 free
6 x 25 **
50 free
4 x 25 **
50 free
2 x 25 **

= 2400 SCY/ 37400 total week yardage = just under 19 Nautical yards

Dream, Prepare, Succeed 

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.