Swimming World Presents – Dryside Training: The IM Dryland Circuit – By J.R. Rosania

Swimming World May 2021 - Dryside Training
All Dryside Training exercises are demonstrated by Olympian Noriko Inada [PHOTO BY EMMI BRYTOWSKI]

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Dryside Training: The IM Dryland Circuit

By J.R. Rosania

 

The IM: Love it or hate it—it’s arguably the most difficult race there is. Each stroke requires an incredible amount of strength to transition into the next stroke and employ the right amount of power, strength and endurance.

In this month’s feature, let’s take one exercise for each stroke and develop a strength program for the IM. Also included is a bonus: a core-strengthening exercise to go along with this program.

Perform each of these exercises three times a week for three sets of 10-12 reps. If you’re a beginner, then perform two sets of 10 reps for the first two weeks, then increase to the three sets.

These exercises should increase your overall strength as well as your stroke-specific strength.

Try and maintain this training program for six months, and you should reap the benefits of becoming a better IMer.

Dryside Training J.R. Rosania and Noriko Inada


To access the full Dryside Training exercise routine for IM,
Click here to download the full May 2021 issue of Swimming World Magazine, available now!

Swimming World June 2021 - King 15 - Eddie Reese Retires After Leading Texas To 15th NCAA Championship
[PHOTO CREDIT: ISHOF ARCHIVE]


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Swimming World May 2021 Issue

FEATURES

014 WOMEN’S NCAAs: A NEW NO. 1
For the first time in the history of the NCAA Division I Women’s Swimming and Diving Championships—since 1982—the University of Virginia finished first. It was also the first time it cracked the top 5 with its previous highest finish sixth in 2019.

  • VIRGINIA’S ROAD TO HISTORY
    by Dan D’Addona
  • NC STATE ADDS TO ACC DOMINANCE
    by Dan D’Addona
  • THE TALK OF THE MEET: MAGGIE MacNEIL
    by John Lohn

018 MEN’S NCAAs: THE PERFECT RETIREMENT GIFT
Days before their coach, Eddie Reese, officially announced his retirement from coaching after 43 years, the Texas men’s team won their 15th men’s NCAA national team championship.

  • THIS ONE’S FOR EDDIE!
    by Andy Ross
  • SCINTILLATING PERFORMANCES: SHAINE CASAS & RYAN HOFFER
    by John Lohn
  • PATIENCE REWARDED: MAX McHUGH & NICK ALBIERO
    by Andy Ross

022 NCAA D-II CHAMPS: SOME THINGS NEVER SEEM TO CHANGE
by Andy Ross
A year into the pandemic that has completely changed our world, Queens University of Charlotte brought about some stability to the 2021 NCAA Division II Swimming and Diving Championships by sweeping their sixth straight women’s and men’s team titles.

023 NO LIMITS!
by David Rieder
Claire Curzan has been swimming fast since she was a young age grouper and has continued to do so in high school. Last March, she came within 13-hundredths of the American record in the short course 100 fly, and in April, she found herself within 22-hundredths of the long course U.S. best. She’s versatile, she’s coachable, she has international experience, and she’s moved from a fringe Olympic contender to an Olympic favorite. Curzan is only 16, and her promising future couldn’t be brighter.

026 TAKEOFF TO TOKYO: WHEN IRISH EYES WEREN’T SMILING
by John Lohn
Ireland’s Michelle Smith—a four-time Olympic medalist in 1996 who received a four-year ban from the sport in 1998 for tampering with a doping sample—has been defined as being a poster girl for cheating, and by her willingness to cut corners and take advantage of performance-enhancing drug use to make the leap from an athlete of very-good skill to one of elite status.

029 50 SWIMMERS, 6 MEDALS
by Dan D’Addona
The Tokyo Olympics will mark the fourth occasion that open water swimming will be contested on the Olympic level, and even a 10-kilometer marathon race can bring exciting moments and dramatic finishes.

030 JOSH MATHENY: RISING STAR
by Matthew De George
From a middle-schooler newly committed to swimming full-time in 2016, the future looks encouraging for 18-year-old Josh Matheny, who approaches the U.S. Olympic Trials for Tokyo in June as a dark horse to make the team in men’s breaststroke.

032 ISHOF: THE ART OF SWIMMING
by Bruce Wigo
This is the story of Hero and Leander, Lord Byron and the birth of open water swimming.

035 NUTRITION: HYDRATION—BEYOND THIRST!
by Dawn Weatherwax
Hydration truly has a daily importance for all kinds of swimmers from age groupers to Olympians to Masters swimmers, but it tends to get more notoriety when the weather gets warmer.

COACHING

012 THE POWER OF POSITIVE COACHING
by Michael J. Stott
Relationships built upon honesty, trust and communication go a long way toward cementing a bond between coach and athlete. Coupling that with knowledge of the individual first and athlete second produces a positive working relationship that can last for a lifetime.

038 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 1)—STROKE RATE vs. STROKE LENGTH
by Rod Havriluk
Swimming velocity is the criterion measure for swimming performance and is the product of stroke length and stroke rate. This article explains how stroke length and stroke rate vary and how stroke time provides insight into maximizing swimming velocity.

042 Q&A WITH COACH STEVE HAUFLER
by Michael J. Stott

044 HOW THEY TRAIN CHARLOTTE SHAMIA
by Michael J. Stott

TRAINING

037 DRYSIDE TRAINING: THE IM DRYLAND CIRCUIT
by J.R. Rosania

JUNIOR SWIMMER

047 UP & COMERS: TEAGAN O’DELL
by Shoshanna Rutemiller

COLUMNS

008 A VOICE FOR THE SPORT

011 DID YOU KNOW: ABOUT THE MOREHOUSE TIGER SHARKS?

046 THE OFFICIAL WORD

048 GUTTERTALK

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