PHOENIX, Arizona, November 27. Arizona High School State Champion Hanna Holman demonstrates a breaststroke pullout movement that can add power and distance to a swimmer's pullouts.

JR Rosania, of JR Healthplex in Phoenix, AZ, says that a swimmer should think about keeping his or her elbows high during the pull down. Choose a resistance setting that allows for 12-15 repetitions of the exercise 3 times.

JR Rosania is a monthly contributor to Swimming World Magazine. His "Dryside Training" column gives fitness tips to swimmers looking to improve their speed and power in the pool. Subscribe by clicking here!