Dryside Training by Commit Swimming: Sprint Free


Everybody loves the sprint races.  Nothing gets more hype than being the fastest swimmer in the world.  But what can we do – the average swimmers- to gain more speed in the pool?

Well, it’s all about power.  The more power we can create with our arms, core and kick…the faster we should be able to go.

These exercises should help create that power.  Between the pressing on the stability ball to performing a dumbbell stroke on a stability ball, the power developed with these exercises will increase your distance per stroke.  Also, the new strength and power should improve your body position in the water.

Perform two to three sets of 10 reps two times a week with medium-to-heavy resistance.  If you cannot make the 10 reps, the weight is too heavy.  Good luck and feel the need for speed!







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.