Lady Di, Lady Challenge

Today was going to be just another practice, but it ended with many good vibes.

Today is dedicated our Lady Di (MansfieldCC) because she never gave up when Greg and I were doing 10's on the 1:35, Amanda and John would modify 100/50 and Dia...nna would do her 1st 10 x 75 on the 1:35, she was soooo red in the face but never gave. She couldn't understand me when I wanted her to take 2 at a 50, so she kept going. Super Girl!!!!!!! Greg Rossilimo helped me stay focused and always happy to Amanda touch my toes (on 50's) and John just keeps plugging along at 82, soon to be 83.

Here's the work out (wearing drag this week)

550 w/u
Swim 2 x 500
Paddles: 10 x 50
S: 800
Pad: 10 x 100 (1:35)Greg joined at #6... thank you
S: 2 x 300 (4:30)
Pad: 10 x 100 (1:35) Lady Di's super swim
S: 400
Pad: 10 x 50 (2-:45, 3-:50)
S: 2 x 100
C/d 550
=7,100 yards
Dream, Prepare, Succeed always FUN to have Company.. Thank you

3 year old April 30

Who says 3 is an easy #...
Happy Birthday young Marcella
Dream, Prepare, Succeed
w/u 300
Pull 3 x 300 (:05 rest)
... Swim 3 x 100

Paddles 3 x 300
Swim 3 x100

Back 4 x 50 (:55)
Big Paddles 3 x 300
Swim 3 x 100
Back 4 x 50

Swim 3 x 100
Paddles 3 x 300

Swim 3 x 100
Tube 3 x 300

c/d 300
= 7,000

Wish you a life of adventure and happiness.
We love sweetie.
Aunt Marcella

26.2 Nautical miles for Boston

A week dedicated to the people of Boston.

4 young people lost their lives all too soon, so many people miss you. Their smiles are so very special, Thank you for helping me get through these tough miles.

8 year old Matthew Richard
23 year... old, Lingzi Lu
29 year old, Krystal Campbell
27 year old, Officer Sean Collier
All taken from their families and friends, too soon to experience the riches this world have to offer.

Peace and strength to those injured at the Boston Marathon, physically and emotionally, may you heal completely and remember there are so many people around the world thinking and praying for you.

Here we go with the work outs,

Today, totaled the week at 52,400 yards = 26.2 Nautical miles
Saturday warm up 1400 rotating drill and back into the total

26 x 200 (3:10) I rotate some backstroke into the 5200

cool down 1400 (same as warm up)
=8000 yards

Friday 4/26/13
w/u 400
Pull 600
s 2 x 200 (3:10)
Pull 600
s 14 x 200 ( w/ some back)
Pull 600
s 6 x 200
Pull 600
c/d 400
= 8400 yards

Thursday 4/25/13
w/u 400
3 x 200
Pull 2000
20 x 200
Pull 2000
3 x 200
c/d 400
= 10K

Wednesday 4/24/13
w/u 400
s 10 x 200 (3:05)
Paddles 4 x 100/ 2 x 50/ 3 x100/ 4 x 50/ 2 x 100
6 x 50/ 1 x 100/ 8 x 50
s 6 x 200
Paddles 8 x 50/ 1 x 100/ 6 x 50/ 2 x 100/ 4 x 50
3 x 100/ 2 x 50/ 4 x 100
s 10 x 200
c/d 400
= 10 K

Tuesday 4/23/13
w/u 300
Paddles 10 x 100
s 8 x 200
Paddles 800
s 7 x 200
Paddles 2 x 300
s 6 x 200
Paddles 800
s 5 x 200
Paddles 10 x 100
c/d 300
= 10K

Monday 4/22/13
w/u 250
s 13 x 200
6 50 (drill)
s 13 x 200
c/d 250
= 6000
Total: 52,400 yards
Peace to all.

Boston Marathon Honor week

Dear friends,

This week I'm planning on dedicating my swims to the people of Boston. I have so many super friends and memories playing in that super city during my college years.

So here's the plan, and everyone, even non-swimmers can join in, no matter what level of athleticism you are in.

I'm planning on a total of 26.2 nautical miles (I use nautical miles because the math is easier :)), that's 26.2 x 2000 yards for you marathon swimmers, and if you have a big swim this summer you probably should be hitting this number by this time of year.

That's 52,400 yards for the week (split it up through a 5-7 swim week). Marathon swimmers... get to work.

I'm also planning on doing 26 x 200 yards in each workout, that's a good start (5200 yards right there).

Now, if you're a swimmer but not at that level, shoot for 26,200 yards for the week or split up 26 x 200 for the week.
The possibilities are endless.

Not a swimmer, but a walker or runner, get out on the road and total up your miles for a marathon for a week, most of you should be able to do this in 5 days... but the main thing is to do something in memory of those killed last week and honor those who suffered physically and mentally through the ordeals of the Boston tragic bombing.

I'll keep you posted with my workout.

Peace to all in the Boston area.

 

Day 1

250 warm up

 

13 x 200 (3:10) Rotated some backstroke into the program)

6 x 50   :50... drill/full

13 x 200 Fun with Amanda and John, a little bit of wine in the this glass today, but we got through it.

 

250 cool down

=6,000 yards

Big Brother Birthday week April 18

Celebrated my eldest brother, Steve's, 59th birthday... these birthday weeks are getting me into some pretty good swimming shape.
Happy Brother Bro, today and this week is for you.

50 warm up (drill/back)

30 x 100 (pick as interval)
...
5 x 900 (10 sec rest, I put some Modified catch up drill in these)

29 x 100

50 cool down
=10,500 yards

This is a picture of my brother Steve and Lori MacDonald

Happy Birthday Lady Di

CuttingWater

 

Happy Birthday Dianna Hyland, thank goodness Amanda and you came to pool when you did,,, got to start checking those friend birthdays.
Di with Gumby&Pokey

43, a very nice number.
43 x 50's for Lady Di.
Here's the workout:
...
400 warm-up
Tube: 1 x 750 alternate breathing every 50
Swim: 4 x 100 (1:40) #4 IM
Red paddles: 3 x 250 (4:05) drill put in
Swim: 4 x 100 (1:45) #3&4 IM
Tube: 15 x 50 (:50) this is when Amanda told me today was Diana's birthday.

Swim: 28 (=43) x 50 <1 3="" 4="" a.="" amp="" ba="" br="" fly="" free="" nbsp="" r=""> Cool down: 250
= I think that ='s 5,000 fun birthday yards

Have fun in EVERYTHING you do!!!!!!!!!!!!!!!!

 

Dream, Prepare, Succeed

Happy Birthday janet

Happy Birthday my dear Janet... 54 was quite a challenging #.

54 x 200 lots of free but some backstroke tucked in.

#1,2: warm up
Next 50, thought as 5 sets of 10
Set 1: #1: free (3:00), #2-9 one 25 back rotated through the 200 (3:05), #10 free
Set 2: #1,3,5,6,8,10: free, #2, 4, 7, 9: rotate a 50 back through the 200
Set 3: same as 1
Set 4: same as 2
Set 5: same as 1
#53 & 54: cool down = 10,800 challenging yards.
Now for a fun day.

7000... a super Saturday, 3-16-13

What a super Saturday, same time at the pool, but really enjoying the water, no rushing around.... just had to be at the house call for 8:30ish. Ken Bockus joined for the finish of the 7K and finishing 36K for the week.

700 warm-up alternating 25 Modified Catch up/25 Back/ 150 free.
 

BigPaddles: 14 x 50 (:50)
 

Swim: 2 x 350 ***no time... take 10 sec rest
(25 free/25 Back/50 Fr/25 Bk/75 Fr/25 Bk/100 Fr/25 Bk)
enjoying it all
 

BP: 7 x 100 (1:35)
 

Swim: 7 x 200 (3:15) rotate 50 back through the 200
 

BP: 7 x 100 (1:35)
 

Swim: 2 x 350 ***
 

BP: 14 x 50 (:50)
 

700 Cool down pull ups at the deep end (49 total)
= 7,000 yards

Tomorrow, start of Janet's birthday week, ... I'll be back.
Dream, Prepare, Succeed

Amanda remember your training during the January Jam, you are ready tomorrow, in beautiful Cabo, I hope you have a super day and week.

 

Happy 37 Bday Amanda 3-9-13

Good to be back in the water after a couple snow days.
Today is friend, super workout tri-queen,

Amanda Rossilimo (Lawrence) 37th birthday, a very nice number to work with.

Amanda Rossilimo (Lawrence) has blossomed into a FANTASTIC tri-athlete, she is an ENDURANCE girl, I remember the 1st year (7 or so years ago) when we met at Mansfield, 2 piece bikini, breaststroke girl, John Lennard and I just looked at each other, now she is eating up the swim courses.

THIS ONE'S FOR YOU KIDDO, I remember 37, 1st double baby.

Fun with the new drag skirt... then work.

500 warm-up
10 x 100 (1:40) free

3 x 50 (1:00) breaststroke Amanda's favorite stroke

17 x 100(alternate 1:35/1:40) John shows up...on a Saturday, Wow.

3 x 50 (1:00) breaststroke I start laughing because my quads start talking to me, not used to working in the water :) ...where's the freestyle

10 x 100 (1:35)

500 COOL DOWN = 5,000 fun (except for the breaststroke :) yards) Happy birthday Amanda, you're a super athlete, lawyer and friend.

dream, Prepare, SUCCEED

 

Frozen H2O workout 2-8,9-13

After January Jam in the water,
I guess February will be remembered with the frozen state of water.
Today's challenge: clearing the 24+ inches of the white stuff.
This is when the 24 hours of swimming comes back to help/haunt me... keep going.
...But, I will be gentle and rest the old back.

To all my friends and family in the Northeast, be safe and take care.

A true blizzard, Charlotte, we surely will remember you.

January 26, only 5 days left of the JJam

Only 3 days left in this month and I am soooo happy.

Thank goodness for my swimming buds, Amanda and Greg Rossilimo, Diana (princess), Terese Karmel and John Lennard. They don't realize how much they have helped STAY in the water....THANK YOU.

Here's our weekend torture :)

Saturday, January 26
500 warm-up
100 x 125 (various times, ranging 1:50-2:00)
100 kick
... 13,100 yards

 Dream, Prepare, Succeed

Okay, I have the permission from the parents to post photos and I usually don't swim Birthday workouts under the age 50 but today turned out to be challenging and very tiring, even though our young Jillian is turning the BIG 6, six years old... Jillian is LEHY's youngest swimmer, we're still working on being legal in all the strokes and thank goodness her favorite stroke is Backstroke and not Butterfly (like her sister Julia), so THANK YOU Jilli for the challenging workout, Coach Marcy is very tired.

Here it is: and did I mention her smile melts your heart :)

6 x 50 *(Drill/ Back/ Easy Swim) on the 1min
6 x 100 (1:35)
6 x 600 (9:10) **odds: 25 back/ 6 lengths free/ 25 back...)
6 x 25 (:45) ^^Back K/ Back/ Drill...
6 x 150 (2:20)
6 x 25 (as above)^^
6 x 600 (9:10) evens: **
6 x 100
6 x 50 *
=10,200 tired yards

 Dream, Prepare, Succeed... right now survive :)

Super Saturday with Amanda (is on the right) and Greg.
Long one for A(8500) & me. Getting her ready for the 100x100 next weekend. In the meantime, some talk between long sets.
Super job Amanda Rossilimo, and Terese Karmel.

Best thing about all this yardage, you can eat almost as much as you like. Proved that at Black eyed Sally's.

W/u 750 (d,b,ez s)
Pyramid: (1250)
*50/100/150/200/250/200...50 (:05 rest)
100 kick back
10x125 (1:50)
14x50 (:50)
8x175 (2:45)
500 **(drill ev. 5th length)
6x225 (3:30)
500 **
4x300 (4:30)
14x50 (:55)
2x400 (6:00)
100 kick back
Pyramid (1250)*
C/d 750
= 12,600 yards
Dream, prepare, succeed.

Looking at the Clock

Here's a long one, but it wasn't too bad, just bring out your OCD a bit and the counting goes by quite fast.
Only problem was, I kept looking at the clock, to get everything in before work, had to trim a 1000 off but pretty good.

W/U 2000 ...(1st 500; drill/back/easy swim....1500 swim)
9 x 50 (:50)
8 x 250 (3:45)
7 x 500 (7:30)
6 x 250 (3:50)
5 x 300 (4:35)
Kick Back 150 = 11,100 yards
I like the pattern.
Dream, Prepare, Succeed
Tomorrow, Fun with Amanda

Half way through January

It's 1/2 way through January and the Jam and the yards are racking up over on Dynoswim.com. Marty McMahon is back in shape after trying some other sports, he has finally realized he is an open water, marathon swimmer :...). Liz Fry and I are trying to catch him, it should be interesting the final week.

My buds, Amanda the Tri-queen and Lady Diana are swimming hard and feeling the burn, especially in those shoulders... remember everyone, technique (good) will save those precious joints and allow you keep moving forward in the water.

Today was a snow day, but I did get to pool for my scheduled 10K+,
Some would say boring, but I really enjoyed today, throwing some drill (modified catch up for me) and some back between laps of freestyle. All of the sudden, I was done.

Simple to remember
4 x 2500 (that's 100 lengths for all you novices)
I averaged 39 minutes
finished with a 150 kick backstroke.
=10,150 yards The distance and lack of rest, lots of flip turns really got my abdominals to kick up today, I still have them I suppose :)

Enjoy, I try to post some more workouts, it's just tough posting here and on dynoswim and then of course there's work and snow, and the animals....

Here we come Marty :)
Dream, Prepare, Succeed... and always smile, we've chosen to do this.
These are my little ones at LEHY, ready position ....

Beulah is 66 also

Happy 66 (what's with this number lately) Bertha.
Super Friday swim, all by myself at Mansfield, where is everyone, OH, they must be resting up for the January Jam, here it comes.

Short in distance but fun in some butterfly, only enough to... tress the deltoids a bit.

Have fun, next week is going to boring and back to the long stuff, yippee!

100 (Drill/Back/Drill/Back)
11 x 50 free (:45)
100 (D/B/D <11 full="full" pull-ups="pull-ups">/B)
11 x 50 (:50) 1-10: 2 strokes fly at each end: #11: push free
100 (D/B/D<11p .ups=".ups">/B)
11 x 50 (:50) 1-10: 3 str. fly at each wall: #11: push free
100 (D/B/D<11p .ups=".ups">/B)
11 x 50 1-10: 4 str. fly: #11: push free (getting the pattern?)
100 (D/B/D<11pups>/B)
11 x 50 1-10 5 str. fly: #11 push free ...tired by now...
100 (D/B/D<11pups>/B)
11 x 50 FREE (:45)
100 (D/B/D/B)
= 4,000 Bertha the Beautiful yards

Happy Birthday Beulah

Dream, Prepare, Succeed

66 for Coach Ed

Happy Birthday Ed Steinnagel

I've been coaching with Ed for almost 20 years on the Laurel East Hartford YMCA swim team... Ed has learned my coaching style and I have learned his :). Ed has raised probably over $10,000 for the team through ...his dumpster diving efforts to collect bottles and cans for the National Team. He has his OCD style with the backstroke flags and the Lane lines, but we all make it work and are team is strong because of him. Ed Steinnagel truly is the backbone of LEHY... Thank you so much for your efforts Ed and enjoy your special day.
Today is for you ED, 66, with some IM work because we at LEHY like to develop the all round Individual Medley swimmer.
Oh, and because it is Christmas Eve, the #'s are for the 12 days of Christmas. Have a merry practice.

w/u 500

On the 1st day of Christmas....
1 x 300 (4:30)
2nd day: 2 x 25 (fly/back with :05 rest)
3rd day: 3 x 250 (3:45)
4th day: 4 x 25 (fly/back/breast/fly)
5th day: 5 x 200 (3:00)
6th day: 6 x 25 (2x fly/ba/br)
7th day: 7 x 150 (2:15)
8th day: 8 x 25 (2 x fly/1 ba/2 br/1 ba/2 fly)
9th day: 9 x 100 (1:30)
10th day: 10 x 25 (2 fl/2 ba/2 br/ 2 ba/2 fl)
11th day: 11 x 50 (:45)
12th day: 12 x 25 (4 x <25fly ba="ba" br="br">

c/d 500
6,600 yards

 

Last week was my Memorial Week for the Angels of Sandy Hook, CT. Every day's workout was geared around the #'s 6 and 7, for the ages of the 1st graders and 6 IM's done each day for the 6 heroes who dedicated their lives to their kids.

It was a sad week, and we all feel for the families and friends whose lives changed in an instant on December 14, 2012. I hope someday you will have peace in your heart, we will not forget.

Charlotte Bacon, 6
Daniel Barden, 7
Rachel D'Avino, 29
Olivia Engel, 6
Avielle Richman, 6
Josephine Gay, 7
Dawn Hochsprung, 47
Dylan Hockley, 6
Madeleine Hsu, 6
Catherine Hubbard, 6
Chase Kowalski, 7
Nancy Lanza, 52
Jesse Lewis, 6
Ana Marquez-Greene, 6
James Mattioli, 6
Grace McDonnell, 7
Anne Marie Murphy, 52
Emilie Parker, 6
Jack Pinto, 6
Noah Pozner, 6
Caroline Previdi, 6
Jessica Rekos, 6
Lauren Rousseau, 30
Mary Sherlach, 56
Vicki Soto, 27
Benjamin Wheeler, 6
Allison Wyatt, 6

12/17/12

w/u 700
Buoy: 4 x 200 (3:05)
S: 3 x 100 IM (1:45)
Big Paddle: 600 (Drill every 6th length)
S: 300 (4:30)/ 6 x 50 (:45)/ 300/ 6 x 50
BP: 600
S: 3 x 100 IM
... Buoy: 4 x 200
c/d 700
= 6,000 yards

12/18/12

w/u 700 (drill/back/easy swim,)
swim 6 x 50 (:45)
Red Paddles: 500 (drill every 5th length)
Swim 3 x 150 (2:15)
Red 700 (drill every 7th length)
Swim 7 x 100 IM (1:45)
Red: 700
Swim 3 x 150
Red: 500
Swim 6 x 50
C/D 700
= 6000/1200

12/19/12

 6 x 1000
1. Rev. Hans Paddle (drill every 6th length)
2. Tube ***(200/100 IM/200/100 IM/200/100 IM/100)
3. Big Paddle
4. Red Paddle
5. Buoy ***
6. Reg. Hans Paddle
50 Kick with 49 pull ups in deep end
=6,000/18,050
12/20/12

w/u 1000 (Drill/Back/easy swim)
S: 3 x { 50 (:45)/ 100 IM (1:45)/ 150 (2:15)/ 200 (3:00)
Red Paddles: 1000 Drill every 7th length
S: 3 x { 200/ 150/ 100 IM/ 50
c/d 1000
2 x 25 Back Kick (49 pull ups in deep end)
= 6050/ 24,100

12/21/12
Morning off from MCC Getting ready for holiday practice with LEHY tonight

Swim with LEHY kids
probably swam at least 1000 good, fun yards (relays, starts, underwater) with the kids,
tonight was the 1st time my new 8 & unders saw Coach Marcy swim, we had a BLAST.
= 1000/ 25,100

12/ 22/12
Saturday morning at Mansfield, light and lots of drill work to get the Lactic acid out of the muscles after the night before, it was fun but certainly worked other muscles (fast twitch) which don't get used too much any more.

250 (D/B/ES) 7 pull ups
25 1 stroke fly...scull 7 pull ups
do this 6 times
= 1650/ 26,750 yards

Peace to all.

 Peace.

Dec 14... Pinky 96

Dec. 14
Final Birthday swim for the week.
In honor of one of my patients, feisty, Pinky Mobus, 96.

I don't have a picture of her and no Facebook for her, but she did give a poem she wrote, substitute any # in there and you have yours.
"To be 96 is to have many memories of past years,
some funny, most good, a few tears!
To be 96 is to thrive on the Love of your family and friends, but does 96 me...an life ends, nothing more?; NO way, cause I believe there's much, much more!!!" ... life advise from Pinky.

Another short day, work is getting in the way, not just an early start. Fun, relatively sprinty work out.

100 Drill (Modified Catch up for me)

20 x 25 ***<:05 1-4="1-4" 1="1" :=":" back="back" breast="breast" breaststroke="breaststroke" breathing="breathing" choice="choice" fly="fly" free="free" hate="hate" have="have" i="i" mentioned="mentioned" no="no" rest="rest" rotated="rotated" through="through" way="way" your="your">
...and after #19, I was in the deep end, I did 7 Full pull ups.
100 Drill
20 x 25 *** don't forget the Pull Ups :)
100 Drill
16 x 26 All free (work breath control and KICK)
100 Drill
20 x 25 ***
100 Drill
20 x 25 ***
= 3,000 interesting yards

 My number's OCD really helped today.

Dream, Prepare, Succeed.

Happy Birthday Scott 12/13 60

Dec. 13
I was looking forward and dreading these workout as it approached, Scott Lautman is a very good friend, but I knew I was going to have swim a lot of Butterfly in his honor, good thing I was playing with it for the past year. Scott swam the Channel, English of course, in 2000 I think, we have done relays together, fun swims and hopefully in 2013, enjoy the dark night swim at Catalina, but that's another story.
Scott also is a terrific butterflier, still around or under 2:10 for the 200 Fly, not bad for a 60 year old, he's happy to be moving into the new age group.
Here's the workout,
remember to adjust your intervals accordingly, these are mine, but if I'm feeling tired, I add 5 seconds here and there.

W/U Easy 50 Back

Swim 60 x 100

<1-5 1:30="1:30" br="br" free="free" on="on"> #6 (had some fly. The 1st one I only did 1 stroke of Fly per 25. At #12, I did 2 strokes of Fly per 25, see the pattern; at #49 I did 7 strokes of Fly per 25)
#60 (Final 100: ALL Fly)> Thank goodness.

C/D Easy 50 Back
= 6,100 yards

Dream, Prepare, Succeed