Swimming World July 2021 Issue Presents – Dryside Training: Summer Speed

Swimming World July 2021 -- Dryside Training - Summer Speed
All Dryside Training exercises are demonstrated by Olympian Noriko Inada [PHOTO CREDIT: EMMI BRYTOWSKI]

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Dryside Training: Summer Speed

By J.R. Rosania

With the summer months upon us and the pandemic slowing, swimmers around the globe are “fixing to get faster.”

Things slowed down for past year as we scrambled to keep our fitness. No racing left us without any chances to improve upon our live racing speed. As meets resume, swimmers now need to prepare for competition and make sure they have the speed they need.

In this month’s article, let’s look at exercises that can enhance one’s swim speed. Perform each exercise two to three times a week. Perform 10 to 12 repetitions, focusing on speed of movement over weight. Use your perceived effort resistance of 75% where you can perform six to 10 repetitions without failure.

As usual, discontinue weights 1 to 2 weeks prior to a major competition.

As you work through these exercises, you will feel an increase in strength and speed after six to eight weeks.

To access the full dryside training routine for summer speed complete with visual demonstrations,
Click here to download the full issue of Swimming World July 2021, available now!

Dryside Training J.R. Rosania and Noriko Inada

Swimming World July 2021 - Kristof Milak - Leading the Wave of International Superstars Into the Tokyo Games[PHOTO BY PETER H. BICK]

 


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FEATURES

010 | TOKYO OLYMPIC GAMES: READY FOR IMPACT
by Dan D’Addona, Matthew De George, John Lohn, David Rieder and Andy Ross
As the United States was still selecting its Olympic swimming team in mid-June, most countries had already decided who would be competing at the COVID-19 pandemic-delayed Olympic Games this summer. Here are profiles of 10 swimmers from around the world who have been preparing to make an impact in Tokyo.

022 | TAKEOFF TO TOKYO: ICONIC MOMENTS IN OLYMPIC HISTORY
by John Lohn
In October of 2019, nearly a year prior to the original date of the 2020 Olympic Games in Tokyo, Swimming World designed a series that would pay homage to the history of the sport on its biggest stage. For our final installment of “Takeoff to Tokyo,” we offer a look at some of the most prominent moments in Olympic lore.

026 | AS GOOD AS IT GETS
by Dan D’Addona
In our Olympic preview of artistic swimming, Swimming World notes that Russia is a perfect 10-for-10, winning every Olympic gold medal possible—duet and team—since the turn of the century. Led by Svetlana Romashina and Svetlana Kolesnichenko, Russia will be tough to beat next month, Aug. 2-7, in Tokyo.

COACHING

20 | SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 3)—MINIMIZING THE ARM ENTRY PHASE TIME IN FREESTYLE AND BUTTERFLY
by Rod Havriluk
The non-propulsive time in a stroke cycle consists of the time for the entry phase and the recovery phase. This article presents strategies to minimize the entry phase time for freestyle and butterfly so that a swimmer can decrease stroke cycle time, increase stroke rate and increase swimming velocity.

040 | A COACHES’ GUIDE TO ENERGY SYSTEMS (Part 2)
by Michael J. Stott
Last month, Swimming World explored the concept of energy systems and how coaches can use them to maximize athlete development and performance. In Part 2, we examine how one incorporates his understanding of energy systems into a seasonal training plan.

042 | Q&A WITH COACH SID CASSIDY
by Michael J. Stott

043 | HOW THEY TRAIN MEGAN MORONEY AND ASPEN GERSPER
by Michael J. Stott

TRAINING

019 | DRYSIDE TRAINING: SUMMER SPEED
by J.R. Rosania

JUNIOR SWIMMER

45 | UP & COMERS: KAYLA HAN
by Shoshanna Rutemiller

COLUMNS & SPECIAL SECTIONS

008 | A VOICE FOR THE SPORT

018 | THE OFFICIAL WORD

027 | 2021 AQUATIC DIRECTORY

046 | GUTTERTALK

047 | PARTING SHOT

Swimming World is now partnered with the International Swimming Hall of Fame. To find out more, visit us at ishof.org

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