Swimming World Presents “Dryside Training: Holiday Training”

Swimming World December 2019 Swimmers of the Year - Dryside Training - Holiday Training - J.R. Rosania

Dryside Training: Holiday Training

By J.R. Rosania
Demonstrated By Noriko Inada

It’s December, and the holidays are upon us. Countless parties and special dinners lie ahead. Cookies, cakes and pies seem to multiply during this time. In many cases, our swimming and exercise routines seem to suffer. “Busy”-ness replaces pool or gym workouts.

Well, have no fear! This month, I’ll help with a practical routine for you to implement during the holidays that will help keep you on track and limit the extra weight gain and loss of fitness.

Rule #1. Increase healthy calories. Eat more of the good stuff.

Rule #2. Drink water daily (1/2 your body weight in ounces).

Rule #3. Limit holiday goodies to one or two servings a week.

Rule #4. Commit to four exercise sessions a week. Swim, walk, hike or jog at least 30 to 60 minutes a day.

Also, perform the exercises in this article two to three times a week. Use light weights, and keep your tempo constant. Perform three sets of 20 reps of each exercise.

Now, don’t indulge yourself in all that tempting food. Be sure to commit to your exercise routine.

To access the full holiday Dryside Training session,
Check out the December issue of Swimming World Magazine, available now!

Swimming World December 2019 Cover 2019 World Swimmers of the Year Regan Smith 800x1070

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FEATURES

016 THE TOP 10 PERFORMANCES OF 2019
by David Rieder
This year’s list of top performances in swimming comes exclusively from the 2019 FINA World Championships in Gwangju, where world records went down, the world’s best swimmers established themselves with signature performances, and teenagers took down legends in their best events. The list includes the top five performances for both female and male swimmers, with all swimmers eligible to appear only once.

020 2019 SWIMMERS OF THE YEAR
by John Lohn, Dan D’Addona, Craig Lord and David Rieder
World & American: Regan Smith & Caeleb Dressel, European: Katinka Hosszu & Adam Peaty, Pacific Rim: Ariarne Titmus & Daiya Seto, African: Tatjana Schoenmaker & Chad le Clos

026 TAKEOFF TO TOKYO: WHEN BACKSTROKE WENT ROGUE
by John Lohn
It’s been more than 30 years since the underwater dolphin kick altered the landscape of the backstroke event, and never more so than at the 1988 Olympic Games in Seoul did it play a greater role.

COACHING

010 LESSONS WITH THE LEGENDS: XU YIMING
by Michael J. Stott

014 SWIMMING TECHNIQUE CONCEPTS: THE VERTICAL JUMP TEST FOR EVENT SELECTION
by Rod Havriluk
The vertical jump is a relatively simple test that reflects a swimmer’s muscle fiber composition, which, in turn, can help select a swimmer’s most competitive events. Using the VJ test to identify swimmers likely to excel in sprint or distance events may not only improve performance at an early age, but also avoid losing sprinters who are averse to distance training and distance swimmers who are discouraged by sprinting.

041 Q&A WITH COACH BYRON MacDONALD
by Michael J. Stott

042 HOW THEY TRAIN KYLIE MASSE
by Michael J. Stott

TRAINING

013 DRYSIDE TRAINING: HOLIDAY TRAINING
by J.R. Rosania

JUNIOR SWIMMER

038 GOLDMINDS: WHAT MAKES GOOD COACHES GREAT?
by Wayne Goldsmith
Coaches change lives. They can inspire ordinary people to achieve remarkable and extraordinary things.

045 UP & COMERS: RYAN HOGAN
by Shoshanna Rutemiller

COLUMNS& SPECIAL SECTIONS

008 A VOICE FOR THE SPORT

009 BEYOND THE YARDS

029 HOLIDAY GIFT GUIDE

044 HASTY HIGH POINTERS

046 DADS ON DECK

047 GUTTERTALK

048 PARTING SHOT