From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Tuesday, January 15, 2013 8:22 PM
Subject: One Step Beyond Coaching Newsletter - Aug/Sep 2012
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume IX, Issue VIII
August-September, 2012 
This Month
Triangle OW Swim Series
Principles of training
Athlete News
OSB Masters Swimming
OSB Swim Clinics
Triangle Open Water Mile Swim Series

cabinet connection

2012 Race schedule:

May 12 - 5280 Swim
June 17 - Jordan Lake
July 21 - Big Deuce / Little Uno
ugust 18 - Nuclear Swim
September 29 - Open Water Fall Finale

cabinet connection

Powerstroke®: Speed through force and form DVD  
The DVD includes more than two hours of video of freestyle technique, drills, and common stroke errors & how to improve your high elbow catch and early vertical forearm.  We include underwater, above water, and freeze frame analysis.

Visit the website to read all about the DVD and purchase your copy today.

Our sponsored events and teams

Our Sponsors

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Dear Marty,

Welcome to the Next Level Newsletter - August-September 2012.  We hope your summer season was great! 
Triangle Open Water Championship Swim
in Memory of Scott Mundell
September 29, 2012 

Scott Mundell, who grew up in Delaware, led his high school swim team to 2 state championships and won 3 golds his senior year.  He joined The Florida State University swim team on scholarship and became All-American. During college summers he worked as an ocean lifeguard in New Jersey and competed in many open water events.  Post college he went on to become a World Champion in Ocean Lifesaving races. 

He was a great guy, a fierce competitor, and a good friend to many.  He is missed by all who knew him. 

Scott passed away at 32 years old on September 29, 2002 due to complications from a brain tumor.  The Triangle Open Water Championship Swim takes place on the tenth anniversary of his death. 

A portion of proceeds will be donated to the the Florida State University Seminole Swimming and Diving program.

The swim, which takes place at the New Hope Overlook area of Jordan Lake in North Carolina, offers 1.2 mile and 2.4 mile options and is sanctioned with USMS.  We have also taken out additional insurance to offer a non-USMS category. 

You can sign up for the swim here. 


Recent OSB Athlete News

  • Audrey Schipprack 1st OA at the Finish Strong Half
  • Brad Davis 3rd Clyde & PR at Finish Strong Half
  • Coach Bri 1st OA at the Wilmington YMCA Sprint tri
  • Tori Arens 3rd AG at Wilmington YMCA Sprint tri
  • Kari Mayhew 1st Open at Wilmington YMCA Sprint tri
  • Cari Soleo 1st AG at Wilmington YMCA Sprint tri
  • Mary Robbins beats the heat at 70.3 Worlds in Las Vegas
  • Doug Cowell 1st AG at White Lake Intl Triathlon
  • Laurie O'Connor 3rd AG at DiamondMan Half
  • Joanne Piscitelli 2nd AG at the Patriots Half
  • Mike Sumbs 2nd AG at the Patriots Half
  • Brian Mann 5th AG at HyVee 5150 Championships
  • Congrats to OSB athletes competing at USAT Age group Nationals: Audrey Schipprack, Kari Mayhew, Doug Cowell, Angie McDonald, Brian Mann, Matt Newland, and Ann Cutrell
  • Tim Gensler PRs at the Rattlesnake Olympic Triathlon
  • Coach Bri takes 1st OA at Tri the Worx Sprint
  • Cari Soleo takes 3rd OA at Tri the Worx Sprint
  • Jason Klaitman 6th OA at Tri the Worx Sprint
  • Coach Marty takes 3rd OA at the Mayo Lake Triathlon 
One Step Beyond
Masters Swimming  

Masters logo11

Looking for a solid season of swim training in the Triangle area?  Join the TAC-OSB Cary Masters swim team at the Triangle Aquatic Center (TAC) in Cary, North Carolina.  All workouts take place at TAC.

This is a year-round program open to all 18+ athletes.

Practice times are:
Monday 545-715AM distance & aerobic endurance
Monday 800-900PM distance & aerobic endurance
Tuesday 545-700AM core strength and swim technique 
Wednesday 545-700AM mixed stroke  
Wednesday 800-900PM mixed stroke 
Thursday 600-700AM distance and mid-distance

Friday 545-7AM core strength, swim speedwork

Some Saturdays 700-830AM coaches choice 

The fees:
$52.50 per month for all swim workout times, or $6.50 per session.

Click here for all the details.  

Upcoming OSB Swim Clinics

We offer three different types of swim clinics throughout the year:

Beginner Swim Clinics focus on breathing patterns, comfort, and the key freestyle techniques for swim training & improvement. 3 hours long. Beginner to Early Intermediate level.

December 2

Powerstroke Freestyle Technique clinics are 6 hour in-depth classes on swim mechanics and methods for speed and power improvement.  Includes videotaping and feedback.  Early Intermediate to Advanced level.

October 28

Open Water Training clinics are conducted at lakes, oceans, and bays and cover all the tools, tips, and tricks you need to improve your ability and confidence in open water.  3 hours long. All levels.

No more for 2012

Please visit our camp/clinic page to sign up!

One Step Beyond is an endurance coaching business based in Cary, North Carolina.  OSB is co-owner and primary sponsor of the Triangle Open Water Mile Swim Series and Old School Aquathon Series. To unsubscribe from this newsletter, follow the directions below.
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