PHOENIX, Arizona, July 26. PREPARING for taper, but not quite ready to ditch the dryland exercises? JR Rosania, of JR HealthPlex, has Western Sectional 100 freestyle winner Victoria Toris perform a set of exercises ideal for a sprint freestyler during taper.

The four exercises Toris demonstrates are:

-Stability ball leg curls, alternating legs
-Streamlined jumps with a flutter kick
-Stability ball clap pushups
-Medicine ball arm throw downs, alternating arms.

Rosania says that performing this exercise set will enhance a swimmer's arm and leg speed. Also, don't miss Rosania's monthly "Dryside Training" column in Swimming World Magazine! CLICK HERE TO SUBSCRIBE!