Dryside Training by Commit Swimming: Mid-Distance Freestyle


This month focuses on exercises that may benefit the mid-distance swimmer.  The mid-distance swimmer needs to develop a high level of speed as well as endurance. He or she must work on both strength and power to meet the demands of mid-distance racing. Therefore, We’ve provided some exercises with those objectives in mind. To ensure the development of both strength and power, perform three sets of each exercise for eight to 10 repetitions. Do the workout two to three times a week, but, as always, discontinue the exercises seven to 10 days away from your major competition.

Dumbell Squats

Trx Pushups-Final

Horizontal Pull Ups

Box Jumps

Notice: All swimming and dryland training instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of the participants.

JR Rosania-trainer-dryside-training








J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, and has finished the Ironman Triathlon 18 times. He also serves as Swimming World Magazine’s fitness trainer and was named one of “America’s Top Trainers” by Men’s Journal and Vogue magazines. Check out Rosania’s website at www.jrhealthplex.net.

Noriko Inada-swimmer-athlete-dryside-training








Noriko Inada, 39, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women’s 25-29, 30-34 and 35-39 age groups.

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