From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Thursday, December 17, 2009 12:30 PM
Subject: OSB Triathlon and Swim Coaching Newsletter - September 2009
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VI, Issue IX   September, 2009
This Month
Powerstroke Ezine
Recession Special
Open Water Clinic
Triangle Open Water Mile Series
Training tip of the month
Powerstroke Swim Clinic
OSB Run & Swim Workouts
Favorite Swim Workout
Swimming photo
Powerstroke®: Speed through force and form DVD on sale now!

We have made the Powerstroke DVD available!

We expect the DVD to be completed very, very soon. 

You can visit the website at to reserve your copy today.

One Step Beyond is a proud coaching sponsor of the 2009 North Carolina Triathlon Series, a highly competitive series throughout North Carolina.

Check out these popular races if you're ever in area - stop by the OSB table to say hi!

In Athlete News:

Jason Jones completes his first Ironman at Louisville

Heidi Staub completes her first Ironman at Louisville

Mike Biddle completes his first Ironman at Louisville

Chad Rucks takes 2nd AG at the Falls Creek Triathlon

Coach Marty takes 3rd overall at the Lake Norman Triathlon

Coach Bri takes 3rd overall at the Lake Norman Triathlon

Rudy Kahsar wins the I Love the Tavern Triathlon

OSB Powerstroke Ezine

Looking for regular swim workouts and tips?  Sign up for the Powerstroke Ezine, a weekly blast that includes tips on swim training, gear, and workout ideas. 

This week's tip is included as the training tip of the month.

Our Sponsors

Prepared Steps

We've finished a number of pre-made training plans and have posted them on our Prepared Steps page.  If there's a particular program you'd like to request, please email Coach Marty.

Recession Special

Coach Marty has dropped his coaching rates to 2008 prices for the 2010 season. 

Check it out here.

Quick Links
Join Our Mailing List
Dear Marty,

Welcome to the Next Level Newsletter - Volume VI, Issue IX.  September, 2009.
One Step Beyond
Open Water Swim Clinic
September 20 - Wrightsville Beach, NC

Swimming photo

Open Water Swim Clinic
On Sunday, September 20, we will host an open water swim training clinic at the Mercer's Johnnie Pier on Wrightsville Beach, NC.  This clinic will run from 8AM to 11AM and the cost is $50. 

Professional triathlete Alex M McDonald will be joining us to continue working on his open water skills as well!

Our itinerary:
815-830 - Meet and greet
830-900 - Open Water starts, turns, finishes
900-930 - Open Water sighting, drafting, and dealing with crowds or anxiety
930-1015 - Swimming - under supervision
1015-1100 - Lectures: Open Water racing and training for triathlon
1100 - Clinic ends

All the details can be found here.

Open Water logo
Triangle Open Water Mile Swim Series
Series Recap

Thanks to everyone who helped out and raced in any of our three open water miles in 2009.  We introduced a number of new athletes to the world of open water swimming and had a good time doing it. :) 

We will have our 2010 dates posted on the website below as soon as possible. 


Our 2009 Nuclear Swim at Harris Lake Overall Winners:

Kim Rice - 21:24
Tucker Shade - 21:31
Training Tip of the Month -
Swimming Volume

by Marty Gaal, CSCS

In athletic training there are four main ways to improve your performance or speed for swimmers/triathletes/runners:

1) Increase your lactate threshold with intervals
2) Improve your aerobic capacity with more training time
3) Improve your skills with drills/skills work
4) Diet / body composition

Today's tip is about #2 and specific for swimming - improving your aerobic capacity by increasing your swimming volume. 

Swimming is a non-impact sport, which means you can do quite a bit of it without damaging your body.  Granted, if you have stroke mechanic issues, any increase in volume could result in overuse injuries.  But all in all swimming is something you can do 6 or 7 days a week, provided you have the time and motivation to do so. 

For any of you coming from a swimming background, this comes as no surprise.  Multiple workouts in a day is common for high school and collegiate swimmers. 

For those of you newer to the swimming world, this may sound unorthodox and overwhelming, but it is really the norm in the world of competitive swimming.  If you feel like your swimming needs a boost and you have the time to build it up for a few weeks, here is a weekly structure you can consider:

Monday: Distance - 4,000 to 5,000 yards with long sets (400s, 500s, etc)

Tuesday: Sprint and skills - 2,500 with fast 50s and lots of drills, and rest

Wednesday: Mid distance - 3,000 to 4,000 with 100s and 200s on short rest intervals

Thursday: Distance - 3,000 to 5,000 with long easy swims (400s+)

Friday: Sprint - 2,000 to 3,000 with short fast sets and lots of rest

Saturday or Sunday: Mid distance or open water: 200s to 300s moderate effort in the pool or a long steady swim in the lake/ocean

It's not a bad idea to take 1 day off from swimming, just to keep the water out of your ears for a bit. :)

Marty Gaal is a NSCA certified strength and conditioning specialist (CSCS) and USA Triathlon coach.
Powerstroke Triathlon Swim Clinic
November 14 - Cary, NC

Is swimming the weak link in your triathlon racing?  Join us for a half-day swim training clinic.

Powerstroke is Coach Marty's method for teaching effective competitive swimming.

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

The fee is $99 and includes a swim cap, lunch, and a DVD of your swim mailed to you post clinic.

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

One Step Beyond Group
Coached Workouts

Coaches Bri and Marty offer swimming and running workouts in neighborhood (Raleigh-Cary).  You can now SWIM and RUN with your coaches.  

Is it difficult for you to find a regular group to run with?  Have trouble staying motivated on your own?  Our new coach-led run workouts are for YOU.

Either Marty or Bri will be on hand to help you stay motivated, count laps, give intervals, shout, cheer, and in general be your on-site coach.  They also will instruct you on proper form and post-session stretching.  If you are training for a specific race or distance, they will tailor the day's workout to your goal.

Practice times are:
Monday 545-7AM Swim at TAC
Monday 530-615PM Tempo run at Bond Park (Cary)
Monday 730-845PM Swim at TAC

Tuesday 615-645AM Run, drills & plyometrics at Bond Park
Tuesday 730-845PM Swim at TAC

Wednesday 545-7AM Swim at TAC

Thursday 6-7AM Interval/tempo Run at various trails

Friday 6-7AM Swim at TAC

The fee structure:
$75 per month for ALL coached workouts
$30 per month for running only workouts
$50 per month for swimming only workouts

Click here to sign up and for all details - and for the upcoming week's locations.

My Favorite Swim Workout
Coach Bri Gaal

Here's a main set that's great to do at the end of the season when you're in solid shape:
4x 5x100 - dropping the interval by :05 each round.
The first round should be on a fairly easy interval, one that you can get :15-:20 rest.

The second round shouldn't be too hard, either. But now you may be working it just a tiny bit and your rest should only be around :10-:12.

The third round you start to feel it, but you're still in control. You're working hard and it's tempting to wonder how in the world you're going to drop the interval yet again for the last round, but you can't think about that just yet. During this round you should be getting :07-:10 rest.

Now for the final round - the goal here would be an interval that you can barely make even though you're swimming hard. Your rest should be "touch the wall, look at the clock, turn around and Go!" :02-:05. You'll feel the burn but you've got to ignore it and get it done. You've already swum 1500 yards of your main set - and NOW it's time to go work! And remember, like I always remind myself, you really only have to make 4 of these - the 5th one (of course) you need to get in on the interval, but you don't have to turn right around and do another!
For a slightly modified workout, you can take some extra rest in between each group (1 min would be good). Also, you can always adjust the amount of 100's - you could start with 4x3x100, or 4x4x100 - so many interesting ways to get in some great yards.
Congratulations, that was a really tough workout!

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