From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Monday, November 08, 2010 1:35 PM
Subject: OSB Triathlon and Swim Coaching Newsletter - March 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue III  March, 2010
This Month
Powerstroke Ezine
OSB Sponsored Events
OSB Athlete News
Powerstroke Freestyle Clinic
Trysports Triangle OW Swim Series
OSB Masters Swimming
Powerstroke DVD
Powerstroke®: Speed through force and form DVD on sale now!

The Powerstroke DVD is available now! 

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.

You can visit the website at to 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!

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 Triathlon Series
25 triathlons in North Carollina

- The Pier 2 Pier Swim -
1.8 mile swim at Wrightsville Beach

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

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

Our Sponsors

Join Our Mailing List

Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VII, Issue III.  Spring has sprung!
In OSB Athlete News!

  • Laurie O'Connor takes 1st AG at the Tobacco Trail half-marathon
  • Kerry Troester takes 5th OA at the Tobacco Trail half-marathon
  • Steffen Schairer runs sub 1:30 at the Tobacco Trail half-marathon
  • Sophie Evans runs her first marathon at the Tobacco Trail Marathon
  • Doug Robinson runs his first marathon at the Tobacco Trail Marathon
  • Jon Anderson takes 1st AG at the Azalea Sprint triathlon (both days)
  • Sophie Evans takes 1st AG, 5th overall at Azalea
OSB Coaches are still available for 2010 coaching packages.  Check out our coaching details at

Freestyle Swimming Technique Clinics

Open Water logo

Upcoming dates

May 22, July 31, October 22 - Cary, NC

Is swimming the weak link in your triathlon racing?  Join us for a Powerstroke freestyle technique swim training clinic.

Powerstroke® is our method for teaching effective competitive freestyle technique to adult triathletes and open water swimmers.

Each clinic includes:

  • A Powerstroke swim practice and drills session
  • Individual swimmer filming and in-class review
  • Three lectures on swim and triathlon training

Our itinerary:

11-12: Meet and greet, Lecture: What is Powerstroke®
12-130: Powerstroke® Swim Practice, drills, and demonstrations
130-230: Individual swimmer filming
230-430: Lectures: Effective Swimming Strategies, and Periodization of Triathlon Training
and Lunch (included)
430-500: Running drills and brief individual form analysis
515: clinic ends 

$99 for the 1-day clinics
$89 for repeat attendees
$119 for clinic + Powerstroke DVD

Fee includes a swim cap, a DVD of all in-clinic swimmer sessions, CD of all presentations, and lunch.

You can sign up online here.

A couple recent reviews:
"Your clinic was just what I needed. I felt myself swimming better in just the short time we spent in the pool on Saturday. Thanks for all the great insight..." - DM.

"You did a GREAT job with the clinic! I'm looking forward to taking the feedback you gave me with my stroke to improve my swimming. I also liked the group setting as many people asked questions that it was quite helpful to hear the answers as they are questions that I have had, but didn't think to ask...The other nice part is all of the information you've given us on a CD. It's nice to be able to refer back and review." - CV

Trysports Triangle Open Water Mile Swim Series

Open Water logo

We're happy to announce Trysports as the title sponsor for the 2010 Triangle Open Water Mile Swim Series!  Trysports has 4 stores in North and South Carolina providing swimming, running, and triathlon related gear.  Visit one of their stores or find them online at today!

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 at Harris Lake presented by The Cabinet Connection of NC

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.

To unsubscribe from this newsletter, enjoy your spring!

Safe Unsubscribe
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