{"id":413957,"date":"2020-02-06T04:00:56","date_gmt":"2020-02-06T11:00:56","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=413957"},"modified":"2020-02-05T09:44:10","modified_gmt":"2020-02-05T16:44:10","slug":"swimming-world-presents-dryside-training-stroke-strength-series-butterfly","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-stroke-strength-series-butterfly\/","title":{"rendered":"Swimming World Presents &#8220;Dryside Training: Stroke Strength Series &#8211; Butterfly&#8221;"},"content":{"rendered":"<h1 style=\"text-align: center;\"><span style=\"color: #993300;\">Dryside Training: Stroke Strength Series &#8211; Butterfly<\/span><\/h1>\n<p style=\"text-align: center;\"><span style=\"color: #993300;\">By J.R. Rosania<\/span><\/p>\n<p>For the next several issues, \u201cDryside Training\u201d will focus on stroke-specific exercises (presented in an individual medley order) that will help strengthen the proper muscles for each stroke. By acquiring more strength, you will be able to deliver more power and speed in the pool!<\/p>\n<p>In addition to swimmer-specific exercises, I will also provide some core and foundational strengthening exercises.<\/p>\n<p>My recommendation would be to perform these exercises twice a week. The first week, do three sets of 10 repetitions of each exercise. The next week, complete two sets of 20 with lighter weight for each exercise. Continue to alternate these two patterns week by week.<br \/>\nNever max out any particular muscle group, and your effort should be at about 75-85% of your ability.<\/p>\n<p style=\"text-align: center;\"><strong>To access the full set of butterfly stroke strengthening exercises,\u00a0<\/strong><br \/>\n<strong>Check out the February issue of Swimming World Magazine, available now!<\/strong><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2020\/swimming-world-magazine-february-2020-issue-pdf-only\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"413248\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/?attachment_id=413248\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo.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 February 2020 Cover &#8211; Ranomi Kromowidjojo\" data-image-description=\"&lt;p&gt;Swimming World February 2020 Cover &#8211; Ranomi Kromowidjojo&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo-766x1024.jpg\" class=\"aligncenter wp-image-413248 size-full\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo.jpg\" alt=\"Swimming World February 2020 Cover - Ranomi Kromowidjojo\" width=\"800\" height=\"1070\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo.jpg 800w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo-766x1024.jpg 766w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo-150x201.jpg 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo-300x401.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo-450x602.jpg 450w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo-673x900.jpg 673w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo-374x500.jpg 374w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo-245x327.jpg 245w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/01\/Swimming-World-February-2020-Cover-Ranomi-Kromowidjojo-533x713.jpg 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\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-february-2020-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: #993300;\"><strong>017 BREASTSTROKE BARRIER BUSTERS<\/strong><\/span><br \/>\n<strong>by David Rieder<\/strong><br \/>\nThe history of the men\u2019s 100 and 200 yard breaststroke has included long stretches of chasing legendary records followed by a shorter period of continuous improvement.<\/p>\n<p><span style=\"color: #993300;\"><strong>019 LEARNING FROM ADVERSITY<\/strong><\/span><br \/>\n<strong>by David Rieder<\/strong><br \/>\nMinnesota\u2019s Max McHugh was involved in a drive-by shooting last summer, but he believes the incident has left him with a fresh perspective and gratitude for everyday things in his life, including swimming. That approach has fueled his impressive return to the pool.<\/p>\n<p><span style=\"color: #993300;\"><strong>021 A SENSE OF D\u00c9J\u00c0 VU<\/strong><\/span><br \/>\n<strong>by Dan D\u2019Addona and David Rieder<\/strong><br \/>\nSavannah College of Art and Design (NAIA women), Keiser University (NAIA men) and Indian River State College (NJCAA women and men) appear ready to show the swimming world something it has seen before: repeating as national team champions.<\/p>\n<p><span style=\"color: #993300;\"><strong>023 THE FIRE INSIDE STILL BURNS<\/strong><\/span><br \/>\n<strong>by John Lohn<\/strong><br \/>\nWhen discussing the best women\u2019s sprint freestylers heading into this year\u2019s Olympic Games, most frequently mentioned are Australia\u2019s Cate Campbell, Sweden\u2019s Sarah Sjostrom and the USA\u2019s Simone Manuel. But don\u2019t count out triple Olympic champion Ranomi Kromowidjojo of the Netherlands, who feels her best swims are still to come.<\/p>\n<p><span style=\"color: #993300;\"><strong>025 TAKEOFF TO TOKYO: DUKE<\/strong><\/span><br \/>\n<strong>by John Lohn<\/strong><br \/>\nAs Swimming World continues its \u201cTakeoff to Tokyo\u201d series, a century has passed since Duke Kahanamoku last reigned over the water world, but his name\u2014and merely his first name\u2014remains synonymous with greatness in\u00a0 multiple ways.<\/p>\n<p><span style=\"color: #993300;\"><strong>027 THE SKY IS THE LIMIT<\/strong><\/span><br \/>\n<strong>by Dan D\u2019Addona<\/strong><br \/>\nThe future looks bright for junior diver Ashley McCool after transferring to the University of Florida.<\/p>\n<p>COACHING<\/p>\n<p><span style=\"color: #993300;\"><strong>009 LESSONS WITH THE LEGENDS: CHARLES \u201cRED\u201d SILVIA<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p><span style=\"color: #993300;\"><strong>013 SWIMMING TECHNIQUE CONCEPTS: PLAN FOR A BREATHING PATTERN<\/strong><\/span><br \/>\n<strong>by Rod Havriluk<\/strong><br \/>\nSwimmers should plan a breathing pattern prior to each swim to gain the most benefit for both racing and training. The breathing pattern should limit head motion for better focus on technique and also provide sufficient oxygen for better performance.<\/p>\n<p><span style=\"color: #993300;\"><strong>015 POOR PERFORMANCE&#8230; THE NEXT STEP<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><br \/>\nAt one time or another, disappointment haunts the dreams of even the best swimmers. And often it is the recovery from that disappointment that defines the athlete and, perhaps, the swimmer\u2019s future.<\/p>\n<p><span style=\"color: #993300;\"><strong>030 SPECIAL SETS:\u00a0GEORGE HAINES AT WORK<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><br \/>\nIt never hurts to be a student of the sport. Sometimes that means visiting archival material, be it documents, voices, videos or all of the above to reacquaint ourselves with coaching legends and the methods that made them so effective. Here, Swimming World features the legendary George Haines.<\/p>\n<p><span style=\"color: #993300;\"><strong>043 Q&amp;A WITH COACH ADAM HOYT<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p><span style=\"color: #993300;\"><strong>044 HOW THEY TRAIN ROGER GU AND GRACE GOETCHEUS<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p>TRAINING<\/p>\n<p><span style=\"color: #993300;\"><strong>012 DRYSIDE TRAINING: STROKE STRENGTH SERIES\u2014BUTTERFLY<\/strong><\/span><br \/>\n<strong>by J.R. Rosania<\/strong><\/p>\n<p>JUNIOR SWIMMER<\/p>\n<p><span style=\"color: #993300;\"><strong>040 GOLDMINDS: PARTNERING WITH PARENTS<\/strong><\/span><br \/>\n<strong>by Wayne Goldsmith<\/strong><br \/>\nA simple, but effective strategy for coaches to engage with, connect to and educate the parents of the swimmers on their team is through the development of a \u201cTraining Manual for Swimming Parents.\u201d<\/p>\n<p><span style=\"color: #993300;\"><strong>046 UP &amp; COMERS: ZURI FERGUSON<\/strong><\/span><br \/>\n<strong>by Shoshanna Rutemiller<\/strong><\/p>\n<p>COLUMNS &amp; SPECIAL SECTIONS<\/p>\n<p><span style=\"color: #993300;\"><strong>007 A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n<p><span style=\"color: #993300;\"><strong>008 BEYOND THE YARDS<\/strong><\/span><\/p>\n<p><span style=\"color: #993300;\"><strong>033 2020 SWIM CAMP DIRECTORY<\/strong><\/span><\/p>\n<p><span style=\"color: #993300;\"><strong>047 GUTTERTALK<\/strong><\/span><\/p>\n<p><span style=\"color: #993300;\"><strong>048 PARTING SHOT<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dryside Training: Stroke Strength Series &#8211; Butterfly By J.R. Rosania For the next several issues, \u201cDryside Training\u201d will focus on stroke-specific exercises (presented in an individual medley order) that will<\/p>\n","protected":false},"author":5977,"featured_media":413959,"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],"tags":[8823,74795,121044,43219,3902,120881,54417],"class_list":["post-413957","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine","tag-butterfly-stroke","tag-dryside-training","tag-dryside-training-stroke-strength-series","tag-j-r-rosania","tag-noriko-inada","tag-swimming-world-february-2020","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: Stroke Strength Series - Butterfly&quot; - Swimming World<\/title>\r\n<meta name=\"description\" content=\"For the next several issues, \u201cDryside Training\u201d will focus on stroke-specific exercises (presented in an individual medley order) that will help strengthen\" \/>\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-stroke-strength-series-butterfly\/\" \/>\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: Stroke Strength Series - Butterfly&quot;\" \/>\r\n<meta property=\"og:description\" content=\"For the next several issues, \u201cDryside Training\u201d will focus on stroke-specific exercises (presented in an individual medley order) that will help strengthen\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-stroke-strength-series-butterfly\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2020-02-06T11:00:56+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2020-02-05T16:44:10+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/02\/Swimming-World-February-2020-Dryside-Training-Stroke-Strength-Series-Butterfly-J.R.-Rosania-Photo-of-Noriko-Inada.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\r\n\t<meta property=\"og:image:height\" content=\"720\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"Lauren Serowik\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lauren Serowik\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-stroke-strength-series-butterfly\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-stroke-strength-series-butterfly\/\"},\"author\":{\"name\":\"Lauren Serowik\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/fb77c58dbbf5395dc2574a8e9668f7e1\"},\"headline\":\"Swimming World Presents &#8220;Dryside Training: Stroke Strength Series &#8211; 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