{ font-size: 10px !important; }

Tualatin Hills Barracudas

Masters Swimming Since 1981

Tualatin Hills Barracudas provides an organized swimming program for adults. We promote good health, fitness, and friendship through regular swimming. We offer a variety of organized events, including coached workouts, swimming competitions, technique clinics and team social events.

Back to All Events

Super Sunday Freestyle Clinic

  • Tualatin Hills Aquatic Center 15707 Southwest Walker Road Beaverton, OR, 97006 United States (map)

Kick off February Fitness with this two-part Freestyle clinic! Participants will be divided into two groups alternating between pool and dry land sessions. Space is limited to 48 swimmers, and all participants must be USMS registered to attend. Cost is $20 per swimmer. Please bring cash or a check payable to Tualatin Hills Barracudas to the clinic. THB team members can choose to have the cost deducted from their account.

What to bring: Suit, goggles, cap, towel, fins, paddles, and hydration.


The clinic will begin at 7:00am in the spectator seating area of the Tualatin Hills Aquatic Center, and will include coffee and refreshments.

Session 1: Pool Session

Led by USMS coaches Jon Clark, Tim Waud, and Tim Cespedes, Session 1 will focus on technique and efficiency for all distances and abilities. This will include classic drills as well as techniques presented at the 2018 National USMS Coaches Conference. The pool session will be held in the water. All participants are encouraged to be in the pool, but it is not a requirement. Please bring paddles and fins if you have them to get the most out of the drills.

Screen Shot 2019-01-23 at 9.04.17 PM.png

Session 2: Dry Land Session

Lee O'Connor, PT, OCS, Cert MD, and Michele Shivack, PT, will lead Session 2, which will be a 60 minute presentation covering:

  1. Anatomy and mechanics of the shoulder, including the rotator cuff muscles, scapular stabilizing muscles and shoulder joint.

  2. Causes of pain while swimming such as tendonitis, bursitis, shoulder impingement and inflammatory pain.

  3. How shoulder flexibility and stability allow for greater force production, improved performance and protection against injury.

  4. Stretching exercises designed to maintain good shoulder mechanics and to protect against pain and injuries.

As a physical therapist for the past 25 years Lee O'Connor has assessed and treated countless patients with shoulder injuries.  Recently, he has formally and informally evaluated many masters swimmers for shoulder pain and given treatment suggestions and programs.  His swimming background includes dozens of open water races and triathlons over a long athletic career.

Michele Shivack is a sports physical therapist and athletic trainer with certification in manual therapy and yoga.  She has an extensive background in working with rugby and soccer players and recently began swimming with the Tualatin Hills Barracudas. 

All equipment for the dry land session will be provided, and foam rollers ($20) and 3# weights ($5) will be available for purchase.

Email CoachJon@Barracudas.org to reserve your spot. You will receive a confirmation email if you are one of the first 48 to sign up.

Earlier Event: January 27
2019 Chehalem SCY Meet
Later Event: February 9
Free Coffee Saturday