{"id":431147,"date":"2020-05-09T10:00:37","date_gmt":"2020-05-09T17:00:37","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=431147"},"modified":"2020-05-08T13:02:12","modified_gmt":"2020-05-08T20:02:12","slug":"swimming-world-presents-dryside-training-stroke-strength-series-freestyle-with-j-r-rosania","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-stroke-strength-series-freestyle-with-j-r-rosania\/","title":{"rendered":"Swimming World Presents “Dryside Training – Stroke Strength Series: Freestyle” With J.R. Rosania"},"content":{"rendered":"

Dryside Training
\nStroke Strength Series: Freestyle<\/span><\/h1>\n
By J.R. Rosania<\/span><\/p>\n
Bring it home!<\/p>\n
Those are three popular words when swimming the individual medley. After finishing three-quarters of the race, it\u2019s time for the freestyle leg and a fast finish.<\/p>\n
In this final article of the stroke strength series, here\u2019s where that added strength from doing dryland becomes very helpful. Not only are you physically stronger, but you\u2019re mentally stronger, knowing that you worked hard in the weight room.<\/p>\n
Now, you\u2019re ready to prove it.<\/p>\n
The exercises in this month\u2019s article will get your shoulders and lats and core stronger for the drive to the finish line. Perform each exercise for three sets, working eight to 10 reps per set. Use resistance that forces you to push out a 90% effort on the third set.<\/p>\n
As always, discontinue these exercises two weeks away from a major competition.<\/p>\n
$\"dryside$ <\/a><\/p>\n
To access the recommended exercise sets for increasing freestyle strength,<\/strong>
\nthe May 2020 issue is now available for download in the Vault!<\/a><\/strong><\/p>\n
Non-Subscribers Can Download The Issue Here<\/span><\/a><\/p>\n
$\"SW$ <\/a><\/p>\n
[PHOTO CREDIT: SPEEDO USA]<\/p>\n
Get Swimming World Magazine<\/em> and Swimming World Biweekly<\/em> FREE When You
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Non-Subscribers Can Download This Issue Here<\/span><\/a><\/p>\n
<\/p>\n
Swimming World Magazine May 2020 Issue<\/span><\/h2>\n
FEATURES<\/strong><\/span><\/h2>\n
016<\/span> TOSSED INTO TURMOIL<\/strong><\/span>
\nby Dan D\u2019Addona<\/strong>
\nThe spread of coronavirus disease 2019 (COVID-19) has had a far-reaching impact not only on everyday life, but also on the sport of swimming across the globe.<\/p>\n
018<\/span> TIMING IS EVERYTHING<\/strong><\/span>
\nby David Rieder<\/strong>
\nEveryone knows how important timing is\u2014races can be won or lost by hundredths of a second. For swimmers competing at the NAIA and NJCAA Championships, the most important timing was measured in days. Both associations were able to complete their championship meets just before other major sports championships were being canceled due to the threat of coronavirus.<\/p>\n
022<\/span> SILVER LINING COULD TURN TO GOLD<\/strong><\/span>
\nby Michael Randazzo<\/strong>
\nThe Olympic postponement was hardly perceived as a positive, but it could lead to hope and opportunity for any men\u2019s or women\u2019s water polo team that aspires to Olympic competition\u2014including the United States\u2019 national teams.<\/p>\n
024<\/span> MENTAL PREP: BEFORE THE BEEP WITH ASHLEY TWICHELL<\/strong><\/span>
\nby Shoshanna Rutemiller<\/strong><\/p>\n
026<\/span> IMPACTING LIVES THROUGH COACHING<\/strong><\/span>
\nby David Rieder<\/strong>
\nDave Durden, University of California and U.S. national team coach, simply refers to himself as a swim coach. But he\u2019s also a leader, an expert at maximizing performance, removing doubt, instilling confidence and navigating young men through demanding situations.<\/p>\n
030<\/span> TAKEOFF TO TOKYO: T \u2018N\u2019 T\u2014A FRIENDLY RIVALRY FOR A DYNAMITE DUO<\/strong><\/span>
\nby John Lohn<\/strong>
\nDuring the Olympic campaign of 2000, Jenny Thompson and Dara Torres\u2014complete opposites out of the pool, but with few differences as competitors\u2014were engaged in a friendly, but not-so-easy rivalry\u2014one that brought out the best in both swimmers.<\/p>\n
034<\/span> ISHOF: A DUKE, A MERMAID, A WAR AND THE FLU<\/strong><\/span>
\nby Bruce Wigo<\/strong>
\nCOVID-19 isn\u2019t the first pandemic disease to have brought the world of competitive swimming to a halt, and the 2020 Olympic Games are not the first to be postponed or canceled. This is the story of the years between 1914 and 1918, when the world was suddenly and unexpectedly turned upside down by events not so different from what our sport is experiencing today.<\/p>\n
COACHING<\/p>\n
014<\/span> SWIMMING TECHNIQUE CONCEPTS: THE VALUE OF HAND FORCE ANALYSIS: PART II\u2014BACKSTROKE<\/strong><\/span>
\nby Rod Havriluk
\n<\/strong>Synchronized video and hand force data is an essential tool for optimizing technique. A coach can use the force data to pinpoint limitations, refer to the corresponding video images to explain changes and monitor a swimmer\u2019s progress in improving technique.<\/p>\n
038<\/span> MOTIVATING SWIMMERS TO NEW HEIGHTS<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nMemorable are the sporting events where an athlete or team is \u201con fire.\u201d Swimming World checks in with two high school and two age group coaches for insight into how that happens. Spoiler alert: the common denominator is \u201cbuy-in\u201d from athletes who connect with a coach.<\/p>\n
042<\/span> SPECIAL SETS: CHANGE-OF-PACE FUN<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nUSA Swimming master coach consultant Bob Steele provides some favorite change-of-pace exercises that are designed to insert spice and fun into in-season training.<\/p>\n
046<\/span> Q&A WITH COACH DOUG FONDER<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n
047<\/span> HOW THEY TRAIN OLIVIA BRAY<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n
TRAINING<\/strong><\/p>\n
012<\/span> DRYSIDE TRAINING: STROKE STRENGTH SERIES\u2014FREESTYLE<\/strong><\/span>
\nby J.R. Rosania<\/strong><\/p>\n
JUNIOR SWIMMER<\/strong><\/p>\n
049<\/span> UP & COMERS: FINN CONLEY<\/strong><\/span>
\nby Shoshanna Rutemiller<\/strong><\/p>\n
COLUMNS<\/p>\n
010<\/span> A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n
011<\/span> BEYOND THE YARDS<\/strong><\/span><\/p>\n
036<\/span> DID YOU KNOW? 1920 U.S. WOMEN\u2019S OLYMPIC TEAM<\/strong><\/span><\/p>\n
044<\/span> THE OFFICIAL WORD<\/strong><\/span><\/p>\n
050<\/span> GUTTERTALK<\/strong><\/span><\/p>\n
051<\/span> PARTING SHOT<\/strong><\/span><\/p>\n
NOTE: READ LETTER FROM THE PUBLISHER ABOUT THIS DIGITAL ISSUE DURING THE CONVID-19 PANDEMIC<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"
Dryside Training Stroke Strength Series: Freestyle By J.R. Rosania Bring it home! Those are three popular words when swimming the individual medley. After finishing three-quarters of the race, it\u2019s time<\/p>\n","protected":false},"author":5977,"featured_media":431142,"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":[74795,121044,9344,43219,3902,54417,122961],"class_list":["post-431147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine","tag-dryside-training","tag-dryside-training-stroke-strength-series","tag-freestyle","tag-j-r-rosania","tag-noriko-inada","tag-swimming-world-magazine","tag-swimming-world-may-2020"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSwimming World Presents "Dryside Training - Stroke Strength Series: Freestyle" With J.R. 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