Saturday, December 27, 2014

12 days of Christmas plus a Beer Mile


video
12 Days of Christmas 2014 and a Beer Mile
While recuperating from a left shoulder/over-use syndrome injury, I managed through the 12 days, minus Christmas Day off. These are not high numbers, but consistency was the key and concentrating on good technique and some kicking with breath control exercises. I looked at the clock, but a good rule was to take: 05 rest. All geared around 1-12.

Key to work outs
Dr: Drill work, (do Catch-up, Modified Catch-up, kicking on back (streamline position) and easy backstroke. At the end of each 25 Drill, kick in place for: 05 before setting off to the next 25.
S: swim freestyle: make an interval that is comfortable BUT a bit challenging.
NBr1stH: No breathing 1st half of pool (25)
NBr2ndH: easy swim to line/ No Breathing 2nd Half of pool
BrEv5: Breath every 5th stroke: push but not a sprint

Day 1
1 x25 Dr                                2 x 25 NBr1stH
3 x 25 Dr                               4 x 25 NBr2ndH
5 x 25 Dr                               6 x 25 BrEv5
7 x 25 Dr                               8 x 25 BrEv5
9 x 25 Dr                               10 x 25 NBr1stH
11 x 25 Dr                             12 x 25 NBr2ndH = 1950 yards

Day 2
1 x25 Dr                                2 x 50 (:45/:50)
3 x 25 Dr                               4 x 50
5 x 25 Dr                               6 x 50
7 x 25 Dr                               8 x 50
9 x 25 Dr                               10 x 50
11 x 25 Dr                             12 x 50 = 3000 yards/ 4950

Day 3
1 x 25 Dr                               12 x 75 (1:10)
3 x 25 Dr                               10 x 75
5 x 25 Dr                               8 x 75
7 x 25 Dr                               6 x 75
9 x 25 Dr                               4 x 75
11 x 25 Dr                             2 x 75 = 4050 yards/ 9000

Day 4
11 x 25 Dr                             12 x 100 (1:30/1:35)
9 x 25 Dr                               10 x 100 (1 on 1:35/ 2 on 1:30)
7 x 25 Dr                               8 x 100 (1 on 1:35/ 3 on 1:30)
5 x 25 Dr                               6 x 100 ( 1 on 1:35/ 4 on 1:30)
4 x 25 Dr                               3 x 100 (1:30)
2 x 25 Dr                               1 x 100 = 5100 yards/14,100
Day 5
12 x 25 Dr                             1 x 75 (1:10)
10 x 25 Dr                             3 x 75
8 x 25 Dr                               5 x 75
6 x 25 Dr                               7 x 75
4 x 25 Dr                               9 x 75
2 x 25 Dr                               11 x 75 = 3750 yards/ 17850


Day 6
1 x25 Dr                                12 x 25 NBr1stH
3 x 25 Dr                               10 x 25 NBr2ndH
5 x 25 Dr                               8 x 25 BrEv5
7 x 25 Dr                               6 x 25 BrEv5
9 x 25 Dr                               4 x 25 NBr1stH
11 x 25 Dr                             2 x 25 NBr2ndH = 1950 yards/ 19800
Day 7
12 x 25 Dr                             11 x 50 (2 on :45/ 3 on :50)
10 x 75 (25Dr/50EZS)       9 x 100 S (1:30)
8 x 125 (25Dr/100S)         7 x 150 (2 on 2:15, 3 on 2:20, 2 on 2:15)
6 x 25 Dr                               5 x 50 (:45)
4 x 75 (25Dr/50S)              3 x 100 (1:30)
2 x 125 (25Dr/100S)         1 x 150 = 5850 yards/ 25650


Day 8
12 x 25 Dr                             1 x 300 (4:30)
10 x 25 Dr                             3 x 250 (3:50)
8 x 25 Dr                               5 x 200 (3:05)
6 x 25 Dr                               7 x 150 (2:20)
4 x 25 Dr                               9 x 100 ( 1:35)
2 x 25 Dr                               11 x 50 (:50) = 5450 yards/ 3110
Day 9
12 x 25 Dr                             11 x 50 (2 on: 45/ 3 on: 50)
10 x 25 Dr                             9 x 75 (1:10)
8 x 25 Dr                               7 x 100 (2 on 1:30, 3 on 1:35)
6 x 25 Dr                               5 x 100
4 x 25 Dr                               3 x 75
2 x 25 Dr                               1 x 50 = 3850 yards/ 34950


Day 10
12 x25 Dr                              1 x 50 (:45)
11 x 25 Dr                             2 x 50
10 x 25 Dr                             1 x 50
9 x 25 Dr                               3 x 50
8 x 25 Dr                               1 x 50
7 x 25 Dr                               4 x 50
6 x25 Dr                                1 x 50 (:45)
5 x 25 Dr                               3 x 50
4 x 25 Dr                               1 x 50
3 x 25 Dr                               2 x 50
2 x 25 Dr                               1 x 50
1 x 25 Dr                               = 2950 yards/ 37900
Day 11
1 x25 Dr                                1 x 50 (:45)
12 x 25 Dr                             1 x 50
2 x 25 Dr                               1 x 50
11 x 25 Dr                             1 x 50
3 x 25 Dr                               1 x 50
10 x 25 Dr                             1 x 50
4 x25 Dr                                1 x 50 (:45)
9 x 25 Dr                               1 x 50
5 x 25 Dr                               1 x 50
8 x 25 Dr                               1 x 50
6 x 25 Dr                               1 x 50
7 x 25 Dr                               = 2500 yards/ 40400


Day 12
12 x25 Dr                              11 x 25 NBr1stH
10 x 25 Dr                             9 x 25 NBr2ndH
8 x 25 Dr                               7 x 25 BrEv5
6 x 25 Dr                               5 x 25 BrEv5
4 x 25 Dr                               3 x 25 NBr2ndH
2 x 25 Dr                               1 x 25 NBr1stH = 1950 yards/ 42350 yards= 20+ nautical fun miles
Between my Channel swimming, spending TIME in Dover England, Softball games and Sorority functions w/ OPL@AIC, I have to say I was prepared for the final  leg of the 12 days, a Beer Mile with Running friends (next year I’m inviting my Channel friends. I can’t remember the last time I Ran a mile, yes: well, I really trotted,  a mile. The Celebration Beer went down pretty easy, I picked something I like, higher alcohol content but my sister Teresa was my designated drivers; always come prepared.  It wasn’t as bad I thought I it would be, but I do like beer and it got me out onto a track for A MILE, 13 minutes….something… on to the January jam J

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.