Swimming World January 2022 Presents – Dryside Training: Ready, Set, GO!

Swimming World January 2022 - Dryside Training - Ready Set Go
All Dryside Training exercises are demonstrated by Olympian Noriko Inada [PHOTO CREDIT: EMMI BRYTOWSKI]

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Dryside Training: Ready, Set, GO!

By J.R. Rosania

 

Last month, we worked on finishing strong. As the year ended, our training led us to becoming stronger and having a more fit body.

Now it’s time to think about what lies ahead and how to begin preparation for winter and early spring racing.

In this month’s dryland article, we will focus on exercises for each stroke and some explosive and core training exercises.

Perform each exercise for three sets of 10 reps.

Complete the program twice a week and begin to speed up the movements.

Focus on stroke mechanics and stabilization while on the ball.

This will help the beginning of our training to move from strength to function.

 

To access the full Dryside Training workout complete with visual demonstrations,
Click here to download the full January issue of Swimming World Magazine, available now!

 

Dryside Training J.R. Rosania and Noriko Inada

 

Swimming World January 2022 - Ariarne Titmus - Swimming Toward Greatness - COVER[Photo Courtesy: Robert Hanashiro / USA Today Sports]

 

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FEATURES

012 THE TOP 5 STORIES OF 2021
by David Rieder
While the pandemic and its massive effects on the sport were the lone top story of 2020, the action in the pool returned to center-stage in 2021. Unsurprisingly, the focus of the year’s top stories centers on Tokyo, where the Olympics produced some amazing performances and historic results.

016 2021 ATHLETES OF THE YEAR
by Dan D’Addona and Matthew De George

  • Diving: Shi Tingmao, China & Xie Siyi, China
  • Artistic Swimming: Svetlana Kolesnichenko & Svetlana Romashina, Russia
  • Water Polo: Maddie Musselman, USA & Filip Filipovic, Serbia
  • Paralympic: Jessica Long, USA & Maksym Krypac, Serbia

018 THE GREATEST WORLD RECORDS IN HISTORY
by John Lohn
As the 2022 campaign gets underway, Swimming World decided to look at the greatest world records in history. No, this is not a perfect science, but the eight records featured are—plain and simple—spectacular in nature and deserve all-time recognition.

020 ISHOF FEATURE: REMEMBERING SAN FRANCISCO’S SUTRO BATHS
by Bruce Wigo
Located on the ocean side of the southerly entrance to San Francisco Bay’s Golden Gate, the Sutro Baths—built in the 1890s by Adolph Sutro and eventually destroyed in the 1960s—was the world’s largest indoor swimming facility and one of the most amazing recreational and entertainment complexes ever built.

024 2021 WORLD & AMERICAN RECORD PROGRESSION
by David Rieder

026 SWIMMING TOWARD GREATNESS
by David Rieder
Australia’s Ariarne Titmus first beat Katie Ledecky, history’s greatest female distance swimmer, at the 2019 World Championships. She repeated the feat this past summer at the Tokyo Olympics, and now has her sights set on achieving even more challenging goals.

029 NUTRITION: CHILLED TO THE BONE
by Dawn Weatherwax
Bone broth is a home remedy worth adding whether you live in a cold or warm climate.

034 MENTAL PREP: BEFORE THE BEEP WITH MAX McHUGH
by Shoshanna Rutemiller

COACHING

032 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 7)—OPTIMAL STROKE CYCLE FOR BUTTERFLY AND FREESTYLE
by Rod Havriluk
A swimmer who takes full advantage of the propulsive phase and eliminates the wasted time on the non-propulsive phase can optimize stroke cycle time. This article presents optimal times for both the propulsive and non-propulsive phases of butterfly and freestyle with corresponding predicted performance improvements.

036 COLLEGE SWIMMING POST-COVID
by Michael J. Stott
College swim coaches from around the country offer their thoughts on how COVID has affected their sport.

042 SPECIAL SETS: LETITIA SIM—DYNAMITE TALENT FROM TNT SWIMMING
by Michael J. Stott
Coach Jan Mittemeyer shares some sets he has given to Letitia Sim and her fellow senior swimmers at TNT Swimming in Daphne, Ala. Now swimming for Michigan, Sim was 2021’s No. 1-ranked recruit from Alabama and 15th nationally.

043 Q&A WITH COACH BRENT ARCKEY, SARASOTA SHARKS (Fla.)
by Michael J. Stott

044 HOW THEY TRAIN OLYMPIC SILVER MEDALIST EMMA WEYANT
by Michael J. Stott

TRAINING

031 DRYSIDE TRAINING: READY, SET, GO!
by J.R. Rosania
With the new year, it’s time to think about what lies ahead and how to begin preparation for winter and early spring racing. This month’s dryland article focuses on exercises for each stroke and some explosive and core training exercises.

JUNIOR SWIMMER

039 GOLDMINDS: THE ART OF SWIMMING
by Wayne Goldsmith
The key to fast swimming is to follow the coach’s leadership and guidance, but it’s also important to choose and make the workout special and unique just for you.

047 UP & COMERS: MAXIMUS WILLIAMSON
by Shoshanna Rutemiller

COLUMNS

008 A VOICE FOR THE SPORT

009 DID YOU KNOW: ABOUT OSCAR NORIN, CHAMPION HIGH DIVER OF THE WORLD?

041 THE OFFICIAL WORD

046 MOMS AT MEETS: BETH CURTISS

048 GUTTERTALK

049 PARTING SHOT

 

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