Multi-Sport Clinic Series

We are kicking off a free multisport clinic series at several locations in the metro area.

Clinic #1: Triathlon 101
Date & Time: February 22, 6:30-7:30pm
Location:Fleet Feet, 255 Kentlands Blvd Gaithersburg, MD
Topics Covered:
* How to properly train for a triathlon
* Supplies and tools needed for the season
* General tips on nutrition and transition

Clinic #2: Open Water Swim Techniques
Date & Time: May 10, 6:30-7:30pm
Location:Fleet Feet, 255 Kentlands Blvd Gaithersburg, MD

Topics Covered:
* How to sight during the swim
* Supplies and tools needed for the season
* General tips on rounding the buoy

Clinic #3: ChiRunning
Date & Time: TBA, 6:30-7:30pm
Location: TBA

Topics Covered:
* ChiRunning form
* Increase efficiency and reduce your effort
* Increase your speed by relaxing your legs

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Triathlon Training Program

This 12, 15 or 18 week group training program is designed to prepare you for a successful sprint,olympic or half ironman distance triathlon. Our target races are the DC triathlon, Irongirl triathlon, The Nation's Triathlon, and National Harbor Ironman 70.3. Whether you are a beginner or looking for more structured training with like minded people, this program will optimize your training and race potential. In this program you will explore a full range of basic and advanced training techniques, information that you will use for the rest of your triathlon career.

Training includes a daily workout program, two coached group sessions each week, and support of your triathlon goals from your team and coaches. The coached group sessions will be held Thursday evening at 8:00pm and Sunday mornings at 8:00 am. OnPoint Fitness will provide you with the building blocks to a successful triathlon season.

What to expect:

• Two weekly coached sessions in swimming, biking, and running/walking
• Combo workouts (i.e. workouts combining bike and run or swim and bike)
• Swim technique
• Bike skill and handling clinic
• Run intervals
• Transition clinic
• Supportive and upbeat training group
• OnPoint FitnessTri-Gear Incluced (Tri Top and Bottom)

The program will address your triathlon fitness, technique and form in all three disciplines. We want you to enjoy the triathlon lifestyle and reduce your risk of injury, keeping you OnPoint for life.

More information
Group rides will be on Sunday at 8:00 am and we will meet in Rock Creek Park, DC. Group swim practice will meet Thursdays, 8:00 pm at Takoma Pool. The first meeting will be on Sunday March 4 at 8:00 am in Rockcreek Park, Washington DC. (subject to change)

Cost

12 Week Training Program        $495

15 Week Training Program        $595

18 Week Training Program        $695

Details & Policies
All workout dates and times are tentative and may change.

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Total Immersion & ChiRunning Tune-UP w/Video Analysis

Whether you are new to Total Immersion and ChiRunning or have been practicing for a while, video analysis is a key tool for stroke and form improvement. In our TI & ChiRunningTune-Up sessions, we use a video camera to document your current stroke/form and make corrections. These hour-long sessions designed to promote awareness of your stroke/form will: · Review body position and current stroke/form · Identify technique flaws · Suggest corrections and modifications to technique While additional swimming/running sessions are required to build fitness and effect stroke/form technique improvement, a video analysis is a great way to assess and measure progress. Tune up sessions are conducted in a small class format with a limited number of participants.

Date &Location:
May TBA, Washington, DC (ChiRunning Tune-UP)
May TBA, Washington, DC (Total Immersion Tune-UP)
June TBA, Washington, DC (ChiRunning Tune-UP)
June TBA, Washington, DC (Total Immersion Tune-UP)
Investment: $49

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Total Immersion Group Classes

Total Immersion Private & Group Swim Classes Mar 8- Apr 21
Total Immersion Private & Group Swim Classes Apr 26-May31
Total Immersion Private & Group Swim Classes May TBA-July TBA
Investment: $395 Class size: 4-6 swimmers
Locations: Takoma Pool 300 Van Buren St NW Washington DC

Learn to Swim-
If you’ve never learned how to swim or just need help putting it all together we can help provide you with techniques that will greatly increase your COMFORT, CONTROL and CONFIDENCE. If you are uncomfortable in deeper water contact us about private lessons.

Stroke Development
This class is ideal for fitness, athletes, and triathletes alike who are serious about learning proper freestyle stroke mechanics and increasing efficiency . All participants should have basic swimming skills to complete 100 yards.

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Open Water Swim Clinic

An Open Water Swim Clinic designed for beginners and experienced strugglers!  This 60 minute clinic gives you an opportunity to adapt your pool strokes to the waves, chop and current of open water. The clinic will provide realistic but low-pressure simulations of open water racing for current and aspiring triathletes. All participants MUST be able to swim at least 500 meters in a pool to participate. If you can’t swim 500 meters, please contact us about swim lessons and other open water swimming opportunities. 

Investment: $25
Location:163 Waterfront St, National Harbor, MD
Dates: July 28 and August 1 8

FROM VIRGINIA • Merge onto I-495 / I-95 Capital Beltway – Outer Loop • As you are approaching the Woodrow Wilson Bridge stay in the right hand • lanes in order to take the 'Local Lanes' • Cross the Woodrow Wilson Bridge • Take National Harbor Exit 2A

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TI Freestyle 1.0 Smart Endurance Swimming (1 Day Clinic)

Smart Endurance Swimming (SES)
Date: February 26, 11:00am -5:00 pm
Date: March 25, 11:00am -5:00 pm
Investment: $299
Class size: 4-6 swimmers
Locations: Waterside Fitness & Pool 901 6th St SW Washington DC
Class will include two pool sessions, including video analysis in each session, plus classroom review and discussion.

This workshop is recommended for new swimmers who can swim 50 yards/meters of crawl stroke and self-coached TI swimmers who want expert feedback and a boost in skill development. It will include 75% Drill (covering Balance, SpearSwitch and SwingSwitch sequences) and 25% Whole Stroke.

Swim farther. Swim easier. Enjoy it more.

Traditional endurance training prescribes laps and more laps. It feels like
a grind, in body and mind. Smart endurance training brings steady measurable progress, energizes rather than exhausts you and trains your brain, not just your muscles.

If your swimming feels uncomfortable, hard and/or slow, it’s not because you lack conditioning. It’s because you move  around in water and move water around instead of moving through water. We call that the Universal Human Swimming Problem (UHSP). This class will cure the UHSP by teaching you the Smart Endurance skill sequence of Balance-Streamline-Propel.

Balance. 
Skill 1: Linear Balance. Cure ‘heavy’ legs by learning to cooperate with - rather than fight - gravity. An effortlessly horizontal body moves through the water more easily and calms your churning legs. It also brings the mental calm necessary to learn every skill that follows.
Skill 2: Lateral Balance. Gain control of your arms and legs to use them effectively instead of ineffective steadying/stabilizing movements.
Together Linear and Lateral Balance allow you to replace arm-and-leg churn with a sustainable stroke rate, giving you the swimming equivalent of a conversational running pace – the key to swimming farther immediately.

Streamline.
Skill 1: Passive Streamlining. Shape your body to be longer, sleeker, more hydrodynamic.  
Skill 2: Active Streamlining. As you stroke, move your arms and legs in ways that redirects energy from making waves and creating turbulence into forward motion.
Together Passive and Active Streamlining will produce your greatest energy savings – and greatest increases in endurance and speed.

Propel.
Skill 1: Direct ‘available’ forces, rather than generating muscular forces. Learn to connect your body mass to the force of gravity in rhythmic weight shifts for ‘free’ power.
Skill 2:  Link the actions of your arms and legs to the effortless power of the weight shift to swim with more power, more speed and no fatigue.

WHAT TO BRING:

For the classroom: Pad and pen for note taking.
For the pool: An extra suit if you want dry ones for the 2nd swim, an extra pair of goggles - just in case. We recommend that male students wear a Speedo-type brief or close-fitting triathlon swim shorts, rather than loose-fitting swim trunks. Bring your own towel (an extra once is nice in case you want a dray one after the 2nd pool session). Water bottle.

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ChiRunning Workshops

ChiRunning combines the inner focus and flow of T'ai Chi with the power and energy of running to create a revolutionary running form and philosophy that takes the pounding, pain, and potential damage out of the sport of running. The ChiRunning programs increases mental clarity and focus, enhances the joy of running, and turns running into a safe and effective lifelong program for health, fitness, and well-being.

February 19, Washington, DC
March 18, Washington, DC
April 1, Annapolis, MD
April 15, Gaithersburg, MD
April 22, Washington, DC

 

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