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 websiteto read all about the
DVD and purchase your copy
today.
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OSB Powerstroke
Ezine
Looking for new swim
workouts delivered right to your inbox along with
regular training tips?
Sign up for the Powerstroke Ezine, a weekly blast that
includes tips on swim training, gear, and workout
ideas.
Cost is $5 per month, or $25 for a
6-month subscription. That's less than 50 cents
per
workout! |
Trysports Triangle
Open Water Mile Series
The next swim is coming soon -
Little Uno and the Big Deuce 1 and 2 mile swims at Vista
Point, Jordan Lake!
The 2010 race dates
are:
April 10 - 5280 Swim at Falls
Lake
June 13 - Jordan Lake Open Water Challenge
July 24 - Little Uno and the Big Deuce
August 29
- Nuclear Swim presented by The
Cabinet Connection of NC
Visit www.triangleopenwater.com to sign up
today. |
Our sponsored events and
teams
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| Dear Marty,
Welcome to
the Next Level Newsletter - Volume VII, Issue
VI. Lots of fun stuff going
on.
|
In OSB Athlete
news:
- Jon Anderson takes 4th overall at the Battle
at Buckhorn Sprint Triathlon!
- Tom Crichton takes 10th overall at the Kerr
Lake Olympic distance triathlon!
- Erin Cutrell takes 3rd overall at the Kerr
Lake Olympic distance triathlon!
- Tim Gensler PRs at the Boulder Bolder 10k!
- Michelle Harwood takes 9th AG at the
Washington DC International triathlon!
- Laurie O'Connor takes 4th AG at the Kerr
Lake Olympic distance triathlon!
- Jessica Brantley takes 4th AG at the Enka
Triathlon at Biltmore Lake!
- Coach Bri Gaal takes 2nd overall at the
Breezy Point triathlon!
- Coach Marty Gaal takes 3rd overall at the
Breezy Point
triathlon!
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One Step Beyond
Open Water Swim Clinics
We are hosting several open water clinics
this season:
June 26 - 8-11AM at
Kure Beach, NC
July 31 - 8-11AM at Wrightsville Beach,
NC
August 14 - 8-11AM at Jordan Lake, outside
Apex NC
Each clinic include discussion and practice
of:
- Site specific challenges and hazards
- Starts and turns
- Sighting
- Drafting
- Dealing with crowds
- Lectures on swim training for triathlon
& open water
Each clinic is $80 with
a copy of the Powerstroke: Speed
through force and form DVD, or $60
without.
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Raleigh Weekend
Camp
August 27-29
Our next weekend training
camp takes place August 27 to 29 in the Raleigh /
Cary area of North Carolina. We will be
using local riding routes and trail systems for a
great weekend of big mile training. A brief
itinerary of the training plan:
Friday:
6AM: 1 hour swim practice
8AM: 3-4
hour bike ride
5PM: 1 hour
run
Saturday:
7AM: 10-15 mile
run
9AM: 1-2 hour easy bike ride
3PM: 45
minute pool swim
Sunday:
730AM: The
Nuclear Swim 1 mile race
830AM: 1 hour easy
trail run
10AM: 2-3 hour bike ride
Of
course we will be stopping to eat along the
way. Most meals are included in the $250
price. Lodging is not included.
Read more about the Raleigh camp
here.
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One Step Beyond
Masters Swimming
Looking for a solid
season of swim training in the Triangle
area? Join the TAC-OSB Masters swim team at
the Triangle Aquatic Center in Cary, North
Carolina.
Practice times
are:
Monday 545-7AM Swim at
TAC
Monday 730-845PM Swim at
TAC
Wednesday 545-7AM Swim at
TAC
Wednesday
730-845PM Swim at TAC
Friday 6-7AM
Swim at TAC
We also have an occasional
weekend swim workout - we send this info to
current team members.
The fee
structure:
$50 per month for all swim
workout times, or $6.50 per session.
Click here to sign up and for all
details.
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Swimming & training
fundamentals
Swimming fast / well is a
combination of four main factors: stroke
technique, total training time, training regimen,
and genetics. You don't have to be the best
in each factor in order to swim well.
Briefly:
Stroke technique gets a lot of
attention because it is critical to swimming
really well at the highest levels. However,
let's say you don't have the best technique, but
you do have lots of time available to train.
That means -
You can maximize training
time. If you do a lot of something, provided
it's not going to hurt or injure you, then you can
get pretty good at it. So if you swim 5 or 6
days a week, even if your technique is not great,
you will become strong(er). Pure swim
strength and endurance will take you far in
competition. In addition -
You can
maximize your training regimen. In other
words, instead of just swimming easy 5 or 6 days a
week, you can include threshold sets, endurance
sets, sprint sets, and drill sets to work on each
aspect of your swimming ability.
I am a
believer in working on stroke technique, but at
some point you need to focus on swimming fast/hard
or swimming lots. A swimmer with great
stroke mechanics who only trains easy 2 days a
week vs a swimmer with decent stroke mechanics who
trains smart 6 days a week is probably not going
to win in a head to head competition unless the
disparity in their genetic ability is
vast.
So if you are frustrated by some of
the more technical aspects of swim technique
training, don't give up. Keep swimming and
grow strong.
Marty Gaal,
CSCS, is a USA Triathlon coach and US Masters swim
coach. He has been swimming competitively
since
1981.
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Ha
ha.
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