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 in one
month - Nuclear Swim at Harris
Lake!
200 swimmers joined us for the
1st annual Little Uno and Big Deuce on July 24 at Vista
Point, NC.
Next up:
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
VII. July,
2010.
|
In OSB Athlete
news:
- Angela and
Dennis Respecki beat their goal times at Belgium
70.3
- Sophie Evans
breaks 12 hours at IM Lake Placid
- Chris Simpson
PRs at the NYC Triathlon
- Joanne
Piscitelli takes 10 minutes off her Triangle
Triathlon PR
- Erin Cutrell
takes 3rd female overall at the Triangle
Triathlon
- Coach Marty wins his age group at
the Ocean City 1 mile Ocean Master
Swim
- Jessica
Brantley finishes the Musselman 70.3 under goal
time
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One Step Beyond
Open Water Swim clinics
We are hosting two more open water clinics
this season:
August 14 - 8-11AM at Jordan Lake, outside
Apex NC
September 19 - 8-11AM at Wrightsville
Beach, NC
Each open water 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
Cost:
$80 with a copy
of the Powerstroke: Speed
through force and form DVD
$60 without
the DVD
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A few sample
workouts:
There are a few favorite
workouts we have, depending on the time of the
year. Here is a challenging workout in each
sport for the 'build' or the period of your
training with a combination of volume and high
intensity. These workouts are for
intermediate to advanced athletes training for
sprint distance up to half-Ironman distance
triathlons.
Swimming: 3,000
yards
warm up:
500 easy warm up
6
x 50 alternate 1 kick / 1 drill on :10
main
set:
4 x through
4 x 100 fast on short rest
(05-10 seconds)
100 easy kick
cooldown:
200 easy
Running: 6 to 10
miles
warm up:
2-3 miles
main
set:
3 x 1 mile or 3 x 2 mile at 10-15k race
pace. 1-2 minutes rest between intervals, if
you feel great descend the intervals so #3 is the
fastest one.
cooldown: 1-2 miles
easy
Cycling: 1.5
hour
warm up:
20-30 minutes
easy
main set:
45 minutes tempo (HR
zone 3). Last 5-10 minutes approach
threshold if feeling good.
cooldown:
10-20
minutes easy
Brick workout: 2 to 4
hours
3 x through the following
10 to
15 mile bike / 10 to 20 minute run
1st round is
easy pace, warm up
2nd round is moderate
effort
3rd round is goal half-IM pace to
goal-sprint pace depending on your race
goals
Marty Gaal, CSCS, is a USA
Triathlon coach who has been competing in
triathlon since
1989.
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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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To unsubscribe from this
newsletter, imagine all the
people.
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