From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Monday, November 08, 2010 1:33 PM
Subject: OSB Triathlon and Swim Coaching Newsletter - June 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue VI  June, 2010
This Month
Powerstroke Ezine
Triangle Swim Series
OSB Athlete News
OSB Open Water Clinics
OSB Masters Swimming
Pool to Open Water
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 websiteto read all about the DVD and purchase your copy today.

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

cabinet connection

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 to sign up today.

Our sponsored events and teams

One Step Beyond is pleased to be a sponsor of the following organizations, races, and teams in 2010:

The Inside-Out Sports North Carolina Triathlon Series
25 triathlons in North Carollina

The Inside-Out Sports Delta Triathlon Team
Fun group of triathlon enthusiasts

Trysports Triangle Open Water Mile Swim Series
5 open water swimming races in NC

at Fort Desoto

Our Sponsors

Join Our Mailing List

Quick Links
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!

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.

Please visit our website for all the details and to sign up today.
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:

6AM: 1 hour swim practice
8AM:  3-4 hour bike ride
5PM: 1 hour run

7AM: 10-15 mile run
9AM: 1-2 hour easy bike ride
3PM: 45 minute pool swim

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.

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.

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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