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Dryside Training: Back To Basics (Part 2)
By J.R. Rosania
In Part 1 of our back-to-basics training (SW October), we focused on some basic strength movements.
This month, we will look at more advanced strength movements to help progress the strength process. Also introduced in this program are the beginning stages of our power training.
Like last month, the exercises are full-body, multi-muscle movements. Perform the exercises two to three times per week.
Follow a 10-8-6 reps pattern, and try to slightly increase resistance in each set. Be sure you can complete all the repetitions per set.
Train hard and get stronger by getting back to the basics.
To access the full dryside back to basics workout part 2, complete with visual demonstrations,
Click here to download the full November issue of Swimming World Magazine, available now!
[PHOTO BY KAREEM ELGAZZAR / USA TODAY SPORTS]
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FEATURES
012 2021 OPEN WATER SWIMMERS OF THE YEAR
by Dan D’Addona and David Rieder
Brazil’s Ana Marcela Cunha and Germany’s Florian Wellbrock both captured Olympic gold in Tokyo and repeated as the world’s elite open water swimmers in both 2019 and 2021.
014 2021 OPEN WATER HIGHLIGHTS
by Dan D’Addona
Although the Tokyo Olympic Games commanded the spotlight in 2021, there were many other open water highlights throughout the year.
018 ISHOF FEATURE: AQUATOTS MURDER CASE—THE KATHY TONGAY STORY (Part 2)
by Bruce Wigo
This is the second of a three-part story about “The Aquatots Murder Case” that first appeared in the October issue of Swimming World. It is about Kathy Tongay, a little girl whose father, Russell, had been training her almost from birth to be an expert diver and swimmer. When she died at the age of 5, her father was arrested for murdering his daughter.
022 PERHAPS OVERLOOKED…BUT NOT FORGOTTEN
by John Lohn
As we creep closer to signing off on this Olympic year, Swimming World offers a look at six athletes—all members of the International Swimming Hall of Fame—who hold a special place in history, even if they are not always at the forefront of the mind.
025 CONTINUING TO MAKE AN IMPACT
by David Rieder
Anthony Nesty’s accomplishments as a swimmer in the late 1980s and ’90s made him a national icon. But decades after that, he is still making a huge impact on the sport from a different vantage point—as a coach.
028 MENTAL PREP: BEFORE THE BEEP WITH DAVID CURTISS
by Shoshanna Rutemiller
030 NUTRITION: THE IMPORTANCE OF IRON—LOW MEANS SLOW!
by Dawn Weatherwax
Iron is a mineral that directly impacts performance.
COACHING
016 COACHING IN A CHANGING ENVIRONMENT (Part 1)
by Michael J. Stott
In the first of two articles, Swimming World explores how coaches and administrators coped with the recent unpleasantness of COVID-19.
036 SPECIAL SETS: AUDREY DERIVAUX—KILLER QUEEN
by Michael J. Stott
Young Audrey Derivaux of Jersey Wahoos has turned in comparable times to the 11-12 age group superstars who have excelled before her.
040 SWIMMING TECHNIQUE CONCEPTS: DISTRUST IN SWIMMING SCIENCE IS NOT A MYSTERY
by Rod Havriluk
The fact that general scientific information is routinely ignored provides some perspective about the difficulty in applying science to the sport of swimming. While a single technique element cannot guarantee success, American Lydia Jacoby’s Olympic victory suggests that using science can provide a competitive advantage.
042 SPECIAL SETS: DANIEL DIEHL—DEFINITELY DRIVEN
by Michael J. Stott
Daniel Diehl, 15, of the Cumberland YMCA Sea Otters is Maryland’s—and the nation’s—top-ranked male swimmer in the Class of 2024. In recent months, he has either broken or knocked on the door of several national age group records. In October, as the youngest male on the U.S. National Junior Team, he notched seven top 10 individual finishes at the FINA World Cup meets in Germany and Hungary.
044 Q&A WITH SWIM IRELAND’S NATIONAL PERFORMANCE DIRECTOR JON RUDD
by Michael J. Stott
045 HOW THEY TRAIN IRISH OLYMPIAN DARRAGH GREENE
by Michael J. Stott
TRAINING
039 DRYSIDE TRAINING: BACK TO BASICS (Part 2)
by J.R. Rosania
JUNIOR SWIMMER
047 | UP & COMERS: AVA BUHRMAN
by Shoshanna Rutemiller
COLUMNS & SPECIAL SECTIONS
007 THE OFFICIAL WORD
008 A VOICE FOR THE SPORT
009 DID YOU KNOW: ABOUT “DO YOU KNOW THAT….”?
032 HOLIDAY GIFT GUIDE
048 GUTTERTALK
049 PARTING SHOT
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