Swimming World December 2021 Presents – Dryside Training: Finish Strong

Swimming World December 2021 - Dryside Training - Finish Strong - By J.R. Havriluk
All Dryside Training exercises are demonstrated by Olympian Noriko Inada [PHOTO CREDIT: EMMI BRYTOWSKI]

 

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Dryside Training: Finish Strong

By J.R. Rosania

 

After a year of continued COVID threats, canceled events and rescheduled Olympic Games, let’s make sure we finish strong.

Due to closures of training facilities and gyms, I saw an increase in the number of swimmers who lost both muscle mass and strength.

As the months went by and things began to open up, my swimmers got back to the basics of training. We began to lift a little heavier and
began strength-oriented exercises.

This month’s program focuses on strength improvement. The exercises selected focus on getting your full body stronger.

Perform each exercise two or three times a week.

Complete three sets of 10 reps for the first two weeks, then three sets of eight for the following six weeks.

Try to increase resistance slightly each week while still being able to maintain all of the repetitions. Discontinue the program a minimum of one week prior to any competition.

Be consistent and train hard—and finish this year strong!

To access the full dryside finish strong workout complete with visual demonstrations,
Click here to download the December issue of Swimming World Magazine, available now!

 

Dryside Training J.R. Rosania and Noriko Inada


Swimming World December 2021 - World Swimmers of the Year - Caeleb Dressel and Emma McKeon Lead the Way - Double COVER[Dressel Photo Courtesy: Rob Schumacher / USA Today Sports]

 

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FEATURES

014 2021 SWIMMERS OF THE YEAR
by Dan D’Addona, Matthew De George, John Lohn and David Rieder
World: Caeleb Dressel (Male American) & Emma McKeon (Female Pacific Rim)
Male Pacific Rim: Zac Stubblety-Cook
Female American: Katie Ledecky
European: Evgeny Rylov & Sarah Sjostrom
African: Ahmed Hafnaoui & Tatjana Schoenmaker

022 THE TOP 10 PERFORMANCES OF 2021
by John Lohn
Five-time Olympic champion Caeleb Dressel heads the list of the best swimming performances produced in 2021, thanks to his world record in the 100 meter butterfly at the Olympic Games in Tokyo. Overall, the top 10 performances consisted of seven women’s efforts and three from the men. A further breakdown reveals seven individual swims and three world record-setting relays.

025 HONG KONG HERO
by David Rieder
People gathered in shopping malls, crowding in front of big screens to watch their national hero race for Olympic medals. Others watched on office conference room TVs, while passengers on the train had their mobile devices tuned to the Tokyo Games. What they saw was Siobhan Haughey become the first and only Olympian from Hong Kong to capture multiple medals—two silvers in the 100 and 200 freestyle.

032 ISHOF FEATURE: AQUATOTS MURDER CASE—THE KATHY TONGAY STORY (Part 3)
by Bruce Wigo
This is the final story of a three-part series about “The Aquatots Murder Case” regarding the death of 5-year-old Kathy Tongay and the subsequent murder charge against her father, Russell. This month’s episode: Russell Tongay’s appeal, life in (and out) of prison, what happened to Kathy’s brother, Bubber, and the impact the case had on age group sports in America.

044 NUTRITION: HOLIDAY/INTENSE TRAINING
by Dawn Weatherwax
To train hard, you need to eat hard! Make sure you put as much emphasis on nutrition and sleep as you would on your workouts.

COACHING

036 COACHING IN A CHANGING ENVIRONMENT (Part 2)
by Michael J. Stott
Last month, in Part 1, Swimming World explored how COVID-19 altered swim training as we have known it. This month, we look at some issues and opportunities facing club swimming as it strives to be the sport of choice for a younger generation.

042 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 6)—THE PUSH PHASE
by Rod Havriluk
In freestyle and butterfly, swimmers typically decrease the push phase time to increase stroke rate and swimming velocity. In doing so, the premature upward motion of the elbows pulls the hands upward and compromises propulsion. Most swimmers can gain additional propulsion on the push phase by pushing the hand backward instead of pulling the hand upward.

045 SPECIAL SETS: ZOE DIXON—VERSATILITY IS KEY
by Michael J. Stott
Zoe Dixon, 2021-22 National Junior Team member, has had quite a year. Swimming for Coach Norm Wright at NOVA of Virginia, the 17-year-old is ranked No. 1 in Virginia and 11th nationally for the Class of 2022, and has committed to the University of Florida.

047 Q&A WITH COACH BRENT BOOCK, ELMBROOK SWIM CLUB (Wis.)
by Michael J. Stott

048 HOW THEY TRAIN CAMPBELL STOLL
by Michael J. Stott

TRAINING

041 DRYSIDE TRAINING: FINISH STRONG
by J.R. Rosania

JUNIOR SWIMMER

051 UP & COMERS: THOMAS HEILMAN
by Shoshanna Rutemiller

COLUMNS & SPECIAL SECTIONS

012 A VOICE FOR THE SPORT

013 DID YOU KNOW: ABOUT THE 1951 PAN AMERICAN GAMES?

028 HOLIDAY GIFT GUIDE

050 HASTY HIGH POINTERS

052 GUTTERTALK

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