Swimming World Presents – Dryside Training: Resolutions For Swimming Faster In 2021! By J.R. Rosania

Swimming World January 2021 - Dryside Training - Resolutions For Swimming Faster In 2021 - By J.R. Rosania
Dryside Training exercises are demonstrated by Olympian Noriko Inada

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Dryside Training: Resolutions For Swimming Faster In 2021!

By J.R. Rosania

In this month’s “Dryside Training” article, let’s take a look at some New Year’s resolutions that will help us become more fit and efficient swimmers.

Following are some “how-to’s” for improved body composition, efficiency and speed.

Start by taking a close look at your nutrition. Avoid or limit fast food, fried foods and any high-calorie, high-fat foods.

Focus on lean meats, fruits and vegetables. Use a BMI formula for determining how many calories a day you should consume.

Next, try out these dryland exercises that are designed to improve your overall strength and balance for a healthier lifestyle and a stronger swimming performance. Perform the exercises two to three times per week with 15 repetitions and two to three sets.

Also, consider adding another form of aerobic activity to your weekly training program twice a week. Something as simple as daily walking, easy jogging or hiking are activities that can help burn calories, improve your body composition and drop your body fat or weight.

Remain consistent with these resolutions for the new year…and in a few months, you will begin to reap the benefits from the new you.

dryside training meet the trainer JR Rosania


To access the complete dryside training exercises by J.R. Rosania,
click here to download the Swimming World January 2021 issue, available now!

SW January 2021 - Cover - Michael Andrew - Taking the Road Less Traveled[PHOTO BY MINE KASABOGLU/ISL]

 

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Swimming World Magazine January 2021 Issue

FEATURES

011 A YEAR LIKE NONE OTHER
by Dan D’Addona
The top story of 2020—the COVID-19 pandemic—impacted all of the year’s stories in aquatics…from age group, high school, college and Masters competition all the way to the Olympics!

012 THE TOP 10 PERFORMANCES OF THE MILLENNIUM’S FIRST 20 YEARS (2000-19)
by John Lohn
One month after we selected the Swimmers of the Millennium (to this point), we have picked the top 10 performances of the millennium’s first 20 years. The swims that were selected were not just based on speed, but carried a certain level of significance or marked a defining moment in the sport.

020 TAKING THE ROAD LESS TRAVELED
by David Rieder
Michael Andrew has been the target of criticism the last seven-and-a-half years for his decision to turn pro at 14, his unique training style (USRPT), his training plan and more. But he’s also enjoyed success along the way and is ready to move to the next level as he prepares to qualify for the 2021 Olympics.

024 WHO “SHOT” THE SWIMMERS?
by Bruce Wigo
This is the first part of a series that highlights an International Swimming Hall of Fame exhibit showing the history of swimming through the eyes of the photojournalists who have covered the aquatic sports for more than 150 years.

028 A SHOOTING STAR IN SEOUL
by John Lohn
American Matt Biondi had it all. The physique. The pure talent. The inner drive. Add those traits together, and it is no surprise that Matt Biondi—over the span of three Olympiads—cultivated one of the finest careers the sport has ever seen.

031 2020 WORLD & AMERICAN RECORD PROGRESSION
compiled by Andy Ross

033 NUTRITION: IF YOU WANT TO BE AN OLYMPIAN OR WORLD CHAMPION, THEN TRAIN LIKE ONE!
by Dawn Weatherwax
A strong immune system means fewer days out of the water.

038 MENTAL PREP: BEFORE THE BEEP WITH OLIVIA SMOLIGA
by Shoshanna Rutemiller

COACHING

015 SELLING PROCESS TO SWIMMERS (Part 1)
by Michael J. Stott
In 1993, Swedish cognitive psychologist Anders Ericsson wrote that greatness wasn’t born, but grown. His ideas later formed the basis for the “10,000-hour rule” described in Malcolm Gladwell’s book, “Outliers” (2008), which holds that it takes roughly 10,000 hours of practice to achieve mastery in a skill or field. Known by the term, “process,” to coaches, Swimming World details how they use that learning curve to improve the performance of their swimmers.

036 SWIMMING TECHNIQUE CONCEPTS: FREESTYLE TECHNIQUE FOR SPRINT AND DISTANCE (Part 1)
by Rod Havriluk
Many sources suggest that swimmers use a different freestyle technique for sprint and distance events. However, science (both physics and research) shows us that a swimmer can optimize performance in events of all distances by using the same arm motion with a different arm coordination.

040 SPECIAL SETS: TOUGH SETS THE DON SWARTZ WAY
by Michael J. Stott
Don Swartz, now at North Bay Aquatics, was Rick DeMont’s coach at Marin Aquatic Club in the early 1970s when he set world records in the 400 and 1500 meter freestyle. The halcyon era was a time of mega yardage being done by the likes of DeMont and fellow Olympians Brian Goodell, Bobby Hackett and Australia’s Steven Holland. When it came to designing tough sets, you could say that Swartz had a front row seat.

043 Q&A WITH COACH KATIE ROBINSON
by Michael J. Stott

044 HOW THEY TRAIN MIRIAM GUEVARA
by Michael J. Stott

TRAINING

035 DRYSIDE TRAINING: RESOLUTIONS FOR SWIMMING FASTER IN 2021!
by J.R. Rosania

JUNIOR SWIMMER

047 UP & COMERS: LEVENIA SIM
by Shoshanna Rutemiller

COLUMNS

008 A VOICE FOR THE SPORT

027 DID YOU KNOW: ABOUT SPORTS CARTOONS?

042 THE OFFICIAL WORD

046 GUTTERTALK

048 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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