{"id":405902,"date":"2019-12-08T04:00:24","date_gmt":"2019-12-08T11:00:24","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=405902"},"modified":"2019-12-11T13:16:56","modified_gmt":"2019-12-11T20:16:56","slug":"swimming-world-presents-dryside-training-holiday-training","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-holiday-training\/","title":{"rendered":"Swimming World Presents &#8220;Dryside Training: Holiday Training&#8221;"},"content":{"rendered":"<h1 style=\"text-align: center;\"><span style=\"color: #008000;\">Dryside Training: Holiday Training<\/span><\/h1>\n<p style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>By J.R. Rosania<br \/>\nDemonstrated By Noriko Inada<\/strong><\/span><\/p>\n<p>It\u2019s 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. \u201cBusy\u201d-ness replaces pool or gym workouts.<\/p>\n<p>Well, have no fear! This month, I\u2019ll 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.<\/p>\n<p><strong><span style=\"color: #008000;\">Rule #1.<\/span><\/strong> Increase healthy calories. Eat more of the good stuff.<\/p>\n<p><strong><span style=\"color: #008000;\">Rule #2.<\/span><\/strong> Drink water daily (1\/2 your body weight in ounces).<\/p>\n<p><strong><span style=\"color: #008000;\">Rule #3.<\/span><\/strong> Limit holiday goodies to one or two servings a week.<\/p>\n<p><span style=\"color: #008000;\"><strong>Rule #4.<\/strong><\/span> Commit to four exercise sessions a week. Swim, walk, hike or jog at least 30 to 60 minutes a day.<\/p>\n<p>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.<\/p>\n<p>Now, don\u2019t indulge yourself in all that tempting food. Be sure to commit to your exercise routine.<\/p>\n<p style=\"text-align: center;\"><strong>To access the full holiday Dryside Training session,<\/strong><br \/>\n<strong>Check out the December issue of Swimming World Magazine, available now!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2019\/swimming-world-magazine-december-2019-issue-pdf-only\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"404430\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-2019-female-world-and-american-swimmer-of-the-year-regan-smith-on-the-cover-of-december-2019-issue\/swimming-world-december-2019-cover-2019-world-swimmers-of-the-year-regan-smith-800x1070\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070.jpg\" data-orig-size=\"800,1070\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Swimming World December 2019 Cover 2019 World Swimmers of the Year Regan Smith 800&#215;1070\" data-image-description=\"&lt;p&gt;Swimming World December 2019 Cover 2019 World Swimmers of the Year Regan Smith 800&#215;1070&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;December 2019 &lt;\/p&gt;\n\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070-766x1024.jpg\" class=\"aligncenter wp-image-404430 size-full\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070.jpg\" alt=\"Swimming World December 2019 Cover 2019 World Swimmers of the Year Regan Smith 800x1070\" width=\"800\" height=\"1070\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070.jpg 800w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070-150x201.jpg 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070-766x1024.jpg 766w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070-300x401.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070-450x602.jpg 450w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070-673x900.jpg 673w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070-374x500.jpg 374w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070-245x327.jpg 245w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2019\/11\/Swimming-World-December-2019-Cover-2019-World-Swimmers-of-the-Year-Regan-Smith-800x1070-533x713.jpg 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\">Get <em>Swimming World Magazine<\/em> and <em>Swimming World Biweekly<\/em> FREE When You<br \/>\n<a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product-category\/ishof-membership\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product-category\/ishof-membership\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNGfwbLD2OaI21g28efcR0DZZlQSOQ\"><span style=\"color: #0000ff;\">Become A Member of the International Swimming Hall of Fame<\/span><\/a><\/h3>\n<h3 style=\"text-align: center;\">Want More? <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/2-year-print-and-total-access-download-past-24-issues-of-swimming-world-magazine-automatic-renewal\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product\/2-year-print-and-total-access-download-past-24-issues-of-swimming-world-magazine-automatic-renewal\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNGUtYR-CDVRKQExnpkyfZ9KA7lw2g\">Subscribe With This Special 2-Year Offer!<\/a><\/span><\/h3>\n<h3 style=\"text-align: center;\">New! 1-Year Digital Only Subscription for just $39.95 <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-vault-digital-only-subscription\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-vault-digital-only-subscription\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNFABDX1wfngxBgFclk9e7ThsWDuyA\"><span style=\"color: #ff0000;\">Order Now<\/span>!<\/a><\/h3>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-december-2019-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\"><span style=\"color: #0000ff;\">Non-Subscribers Can Download This Issue For Only $5.94<\/span><\/a><\/p>\n<p><span style=\"color: #000000;\">FEATURES<\/span><\/p>\n<p><span style=\"color: #008000;\"><strong>016 THE TOP 10 PERFORMANCES OF 2019<\/strong><\/span><br \/>\n<strong>by David Rieder<\/strong><br \/>\nThis year\u2019s list of top performances in swimming comes exclusively from the 2019 FINA World Championships in Gwangju, where world records went down, the world\u2019s 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.<\/p>\n<p><span style=\"color: #008000;\"><strong>020 2019 SWIMMERS OF THE YEAR<\/strong><\/span><br \/>\n<strong>by John Lohn, Dan D\u2019Addona, Craig Lord and David Rieder<\/strong><br \/>\nWorld &amp; American: Regan Smith &amp; Caeleb Dressel, European: Katinka Hosszu &amp; Adam Peaty, Pacific Rim: Ariarne Titmus &amp; Daiya Seto, African: Tatjana Schoenmaker &amp; Chad le Clos<\/p>\n<p><span style=\"color: #008000;\"><strong>026 TAKEOFF TO TOKYO: WHEN BACKSTROKE WENT ROGUE<\/strong><\/span><br \/>\n<strong>by John Lohn<br \/>\n<\/strong>It\u2019s 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.<\/p>\n<p>COACHING<\/p>\n<p><span style=\"color: #008000;\"><strong>010 LESSONS WITH THE LEGENDS: XU YIMING<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p><span style=\"color: #008000;\"><strong>014 SWIMMING TECHNIQUE CONCEPTS: THE VERTICAL JUMP TEST FOR EVENT SELECTION<\/strong><\/span><br \/>\n<strong>by Rod Havriluk<\/strong><br \/>\nThe vertical jump is a relatively simple test that reflects a swimmer\u2019s muscle fiber composition, which, in turn, can help select a swimmer\u2019s 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.<\/p>\n<p><span style=\"color: #008000;\"><strong>041 Q&amp;A WITH COACH BYRON MacDONALD<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p><span style=\"color: #008000;\"><strong>042 HOW THEY TRAIN KYLIE MASSE<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p>TRAINING<\/p>\n<p><span style=\"color: #008000;\"><strong>013 DRYSIDE TRAINING: HOLIDAY TRAINING<\/strong><\/span><br \/>\n<strong>by J.R. Rosania<\/strong><\/p>\n<p>JUNIOR SWIMMER<\/p>\n<p><span style=\"color: #008000;\"><strong>038 GOLDMINDS: WHAT MAKES GOOD COACHES GREAT?<\/strong><\/span><br \/>\n<strong>by Wayne Goldsmith<\/strong><br \/>\nCoaches change lives. They can inspire ordinary people to achieve remarkable and extraordinary things.<\/p>\n<p><span style=\"color: #008000;\"><strong>045 UP &amp; COMERS: RYAN HOGAN<\/strong><\/span><br \/>\n<strong>by Shoshanna Rutemiller<\/strong><\/p>\n<p>COLUMNS&amp; SPECIAL SECTIONS<\/p>\n<p><span style=\"color: #008000;\"><strong>008 A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n<p><span style=\"color: #008000;\"><strong>009 BEYOND THE YARDS<\/strong><\/span><\/p>\n<p><span style=\"color: #008000;\"><strong>029 HOLIDAY GIFT GUIDE<\/strong><\/span><\/p>\n<p><span style=\"color: #008000;\"><strong>044 HASTY HIGH POINTERS<\/strong><\/span><\/p>\n<p><span style=\"color: #008000;\"><strong>046 DADS ON DECK<\/strong><\/span><\/p>\n<p><span style=\"color: #008000;\"><strong>047 GUTTERTALK<\/strong><\/span><\/p>\n<p><span style=\"color: #008000;\"><strong>048 PARTING SHOT<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dryside Training: Holiday Training By J.R. Rosania Demonstrated By Noriko Inada It\u2019s December, and the holidays are upon us. Countless parties and special dinners lie ahead. Cookies, cakes and pies<\/p>\n","protected":false},"author":5977,"featured_media":405911,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,16,1],"tags":[74795,43219,3902,119166,54417],"class_list":["post-405902","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine","category-uncategorized","tag-dryside-training","tag-j-r-rosania","tag-noriko-inada","tag-swimming-world-december-2019","tag-swimming-world-magazine"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Swimming World Presents &quot;Dryside Training: Holiday Training&quot; - Swimming World<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-holiday-training\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Swimming World Presents &quot;Dryside Training: Holiday Training&quot;\" \/>\r\n<meta property=\"og:description\" content=\"Dryside Training: Holiday Training By J.R. 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