One Step Beyond Swim & Run Coached Workouts

About the training:
Our swimming program, TAC-OSB Masters, is a chapter of North Carolina Masters swimming. We train at the Triangle Aquatic Center in Cary. Most practices have ten to fifteen swimmers of various abilities, from pretty new to very experienced. A typical swim practice is 3,000 yards +/- a bit depending on your ability.

Our running workout program is an independent group led by coaches Marty and Bri Gaal. Bri is the real runner in the family, having been a multiple high school state champion and 4 year letterman in college track and cross-country. Bri will be leading most of the group runs while Coach Marty will be on water boy duty.

The running practices will be held at various facilities as they are available and depending on the time of year. For the summer of 2009 we'll be using Bond Park, Umstead Park, and the American Tobacco trails as our primary workout locations. We are working on permission to use an area track.

Our current practice times and locations - effective November 1, 2009 - No planned runs until the spring:
Monday 545-7AM Swim at TAC
Monday 730-845 PM swim at TAC

Wednesday 545-7 AM swim at TAC

Wednesday 730-845 PM swim at TAC


Friday 6-7 AM swim at TAC

Saturday and Sunday - occasional group sessions

The coaches:
Marty Gaal: Our head coach is Marty Gaal, a Cary resident and former distance swimmer at Florida State University. Marty is a member of US Masters Swimming, the American Swim Coaches Association, and is a certified strength and conditioning specialist (NSCA CSCS). Marty is a full-time triathlon & swim coach.

Bri Gaal: Assistant coach Bri Gaal is a Cary resident and former track and cross-country runner at the University of Central Florida. Bri is a member of US Masters Swimming, is a certified USA Triathlon coach, and is a top age-group triathlete and road racer.

Greg Blum is a recent graduate of NC State with a love for fitness. For the past five years, he has been a swim coach at the YMCA. He has joined the TAC masters swim group as the Wednesday morning coach and he is loving every minute of the experience.

The fees:
$75 for ALL PRACTICES (SWIM AND RUN)
$50 per month - swim only
$30 per month - run only

Drop-ins are also welcome at $6.25 per swim practice (this fee includes pool entry for the swims), and $5.00 per run workout. If you drop-in on a regular basis you will need to join US Masters swimming for the pool ($35 per year), or USA Triathlon for the runs ($39 per year).

Questions and contact information:
Marty Gaal - email Marty here.
919.975.5274

You can pay monthly with a check directly to Coach Marty, or sign up online here with a small transaction fee.