From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Tuesday, January 15, 2013 8:07 PM
Subject: One Step Beyond Coaching Newsletter - Feb/March 2012
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume IX, Issue II/III
February/March, 2012 
This Month
Triangle OW Swim Series
Athlete News
Race Ready in 2012
OSB Swim Clinics
Old School Aquathon Series
OSB Masters Swimming
Triangle Open Water Mile Swim Series

cabinet connection

2012 Race schedule:

May 20 - 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.  We include underwater, above water, and freeze frame analysis.

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

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Dear Marty,

Welcome to the Next Level Newsletter - February/March 2012!  
In OSB Athlete News

  • Michele Rivera PRs at the Myrtle Beach Half
  • Dennis & Angela Respecki have great races at the Abu Dhabi Intl. short distance triathlon 
  • Laurie O'Connor takes 3rd Master at the Roanoke Canal Half-Marathon 
  • Mike Shurko takes 1st Clyde, 9th OA at Sampson County Super Sprint 
  • Kory Gray takes 3rd OA at the Azalea Sprint Triathlon 
Race Ready in 2012
Coach Bri Gaal 

The 2012 triathlon season is upon us! With races right around the corner, I wanted to share a few race ready tips and workouts.

  • Gather all of your gear and make sure it is all still in good shape. You don't want to be scrambling the night before trying to find that 'safe place' you put your run number belt. Nor do you want to discover on race morning that your wetsuit has a big hole in it.
  • Get a good bike tune-up. You've probably ridden outside several times this winter already with the mild temperatures most of us have been enjoying, but it's still a good idea to make sure your bike is race ready and sparkling clean.
  • The thoughtful brick. Most of us do a brick (most commonly running right after biking), quite often but this brick is one where you set up a complete transition and run through it just like you would in a race. This way you are practicing your transitions (free speed!) while also getting the benefit of a brick.
  • Race simulation swim set. The start of the swim in a race is typically fast and furious - even in the pool! During practice, try a set like one of these to simulate the feeling you will have at your race:
    • 4x100 as 50 FAST, 50 cruise. 20 seconds rest in between each 100
    • 4x200 as 50 FAST, 100 cruise, 50 FAST. 30 seconds rest in between 200
    • 3x400 as 100 FAST, 250 cruise, 50 FAST - pull one of these with paddles and/or pull buoy. 45 seconds rest in between each 400

Have fun at these early season races - they're a great way to shake off the cobwebs for the bigger races later on.


Bri Gaal is co-owner and head coach of One Step Beyond. You can learn more about coaching services and camps/clinics at She will be back on the race course this season after having her first child in December, 2011.  

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.

May 19
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.

March 17
July 15
October 27

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.

April 21
June 2
July 8
August 11
September 16

Please visit our camp/clinic page to sign up!

2012 dates:

May 2 (evening race) - 1/2 mile swim - 2.5 mile run
June 13 (evening race) - 3 x 1/4 mile swim - 1 mile run
July 4 (morning race) - 1/4m swim - 2.5m run -1/4m swim

One Step Beyond and FS Series present a mid-week summer swim-run series to the Triangle area. 

Each Aquathon will take place on the first (or second) Wednesday of each month in May, June, and July.  May and June race start time is 630PM. July happens to be July 4 and will start at 8AM in the morning! 
These events are low-key and a great way to check your fitness against your local training partners.  Bring some grub and hang out after. 

Entry into all 3 races is $60, or $25 per event.
2-person relays are welcome for $75 for the series or $30 per event.

Read all the details at

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 

View the upcoming schedule on!

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

Click here for all the details.  

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