﻿{"id":487088,"date":"2021-09-09T04:00:26","date_gmt":"2021-09-09T11:00:26","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=487088"},"modified":"2021-09-09T04:23:45","modified_gmt":"2021-09-09T11:23:45","slug":"swimming-world-september-2021-issue-presents-dryside-training-gold-medal-workout-part-2-by-j-r-rosania","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-september-2021-issue-presents-dryside-training-gold-medal-workout-part-2-by-j-r-rosania\/","title":{"rendered":"Swimming World September 2021 Issue Presents &#8211; Dryside Training: Gold Medal Workout (Part 2) &#8211; By J.R. Rosania"},"content":{"rendered":"<p style=\"text-align: center;\"><span style=\"color: #000000;\">The latest issue of <em>Swimming World Magazine<\/em><\/span><br \/>\n<span style=\"color: #000000;\">is now available for download in the<\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/vault\" target=\"_blank\" rel=\"noopener noreferrer\"> <strong><span style=\"color: #0000ff;\">Swimming World Vault<\/span><\/strong><\/a>!<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-september-2021-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\"><span style=\"color: #0000ff;\">Non-Subscribers Can Download This Issue Here<\/span><\/a><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #000000;\">\u00a0<\/span><\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #b39305;\">Dryside Training: Gold Medal Workout (Part 2) &#8211; By J.R. Rosania<br \/>\n<\/span><\/h1>\n<p style=\"text-align: center;\"><span style=\"color: #b39305;\">By J.R. Rosania<\/span><\/p>\n<p>Last month (<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2021\/swimming-world-magazine-august-2021-issue-pdf-only\" target=\"_blank\" rel=\"noopener\">SW August 2021<\/a><\/span>), we discussed training outside of the pool with exercises to enhance strength, power and stamina, resulting in faster swimming. We watched in awe this summer as Olympic swimmers performed and produced amazing results in Tokyo.<\/p>\n<p>Most, if not all, of the swimmers nowadays use resistance dryland training to strengthen muscle groups that are so overused. The following exercises not only enhance strength and athletic ability, but they also provide balance between overused and non-used muscle groups.<\/p>\n<p>Here are another five exercises to add to your Gold Medal workout that will strengthen and balance the muscles involved in your strokes and events.<\/p>\n<p>Maintain the format of performing these exercises two to three times a week, completing three sets of eight to 12 repetitions per exercise.<\/p>\n<p>Resistance should be at 90% of max ability, meaning the third set in the last few reps should be difficult, but not impossible. As is customary, discontinue this program seven to 10 days prior to a major competition.<\/p>\n<p>Have fun, and enjoy your Gold Medal workout.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2021\/swimming-world-magazine-september-2021-issue-pdf-only\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #0000ff;\"><br \/>\nTo access the full dryside gold medal workout part 2, complete with visual demonstrations,<br \/>\nClick here to download the full issue of Swimming World September 2021 <span style=\"color: #0000ff;\">&#8211;<\/span>\u00a0available now!<\/span><\/strong><\/a><\/p>\n<p style=\"text-align: center;\">\n<p style=\"text-align: center;\"><a href=\"http:\/\/www.jrhealthplex.net\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"461463\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-dryside-training-time-to-get-strong-again-by-j-r-rosania\/dryside-training-j-r-rosania-and-noriko-inada\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/02\/Dryside-Training-J.R.-Rosania-and-Noriko-Inada.jpg\" data-orig-size=\"653,164\" 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=\"Dryside Training J.R. Rosania and Noriko Inada\" data-image-description=\"&lt;p&gt;Dryside Training J.R. Rosania and Noriko Inada&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/02\/Dryside-Training-J.R.-Rosania-and-Noriko-Inada.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/02\/Dryside-Training-J.R.-Rosania-and-Noriko-Inada.jpg\" class=\"aligncenter wp-image-461463 size-full\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/02\/Dryside-Training-J.R.-Rosania-and-Noriko-Inada.jpg\" alt=\"Dryside Training J.R. Rosania and Noriko Inada\" width=\"653\" height=\"164\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/02\/Dryside-Training-J.R.-Rosania-and-Noriko-Inada.jpg 653w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/02\/Dryside-Training-J.R.-Rosania-and-Noriko-Inada-280x70.jpg 280w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/02\/Dryside-Training-J.R.-Rosania-and-Noriko-Inada-300x75.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/02\/Dryside-Training-J.R.-Rosania-and-Noriko-Inada-450x113.jpg 450w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/02\/Dryside-Training-J.R.-Rosania-and-Noriko-Inada-533x134.jpg 533w\" sizes=\"auto, (max-width: 653px) 100vw, 653px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2021\/swimming-world-magazine-september-2021-issue-pdf-only\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"486209\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-september-2021-presents-golden-boy-caeleb-dressel-available-now\/swimming-world-september-2021-golden-boy-caeleb-dressel-puts-on-a-show-in-tokyo-with-5-gold-medals-and-2-world-records-cover\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER.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 September 2021 &#8211; Golden Boy Caeleb Dressel Puts On A Show In Tokyo With 5 Gold Medals and 2 World Records &#8211; COVER\" data-image-description=\"&lt;p&gt;Swimming World September 2021 &#8211; Golden Boy Caeleb Dressel Puts On A Show In Tokyo With 5 Gold Medals and 2 World Records &#8211; COVER&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER-766x1024.jpg\" class=\"alignnone wp-image-486209 size-full\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER.jpg\" alt=\"Swimming World September 2021 - Golden Boy Caeleb Dressel Puts On A Show In Tokyo With 5 Gold Medals and 2 World Records - COVER\" width=\"800\" height=\"1070\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER.jpg 800w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER-766x1024.jpg 766w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER-150x200.jpg 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER-300x401.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER-450x602.jpg 450w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER-673x900.jpg 673w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER-245x327.jpg 245w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/08\/Swimming-World-September-2021-Golden-Boy-Caeleb-Dressel-Puts-On-A-Show-In-Tokyo-With-5-Gold-Medals-and-2-World-Records-COVER-533x713.jpg 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><br \/>\n[PHOTO BY ROB SCHUMACHER \/ USA Today Sports]<\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\">Get <em>Swimming World Magazine<\/em> and <em>Swimming World Biweekly<\/em> FREE When You<\/span><br \/>\n<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.swimmingworldmagazine.com\/join\" 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\"><em>Become A Member of the International Swimming Hall of Fame<\/em><\/a><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/30-day-digital-membership-to-ishof-with-swimming-world-subscription-download-current-swimming-world-biweekly-and-technique\/\" target=\"_blank\" rel=\"noopener noreferrer\">New! 30 Day Membership to ISHOF <em>AND<\/em> Digital Swimming World Subscription for just $10 a month!<\/a><\/span><\/h3>\n<h3 style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/1-year-ishof-family-membership-with-swimming-world-print-and-digital-subscription-perfect-gift\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000ff;\">Want more? Get a 1 Year ISHOF Family Membership With Swimming World Print <em>AND<\/em> Digital Subscription<\/span><i> <span style=\"color: #ff0000;\">Order Now!<\/span><\/i><\/a><\/h3>\n<h2 style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-september-2021-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\"><span style=\"color: #0000ff;\">Non-Subscribers can click here to download this issue for only <strong>$5.94<\/strong><\/span><\/a><\/h2>\n<p>&nbsp;<\/p>\n<p>FEATURES<\/p>\n<p><span style=\"color: #b39305;\"><strong>2020 TOKYO OLYMPIC GAMES<\/strong><\/span><br \/>\n<strong>by John Lohn, Dan D\u2019Addona,\u00a0 <\/strong><br \/>\n<strong>Matthew De George and David Rieder<\/strong><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">010<\/span>\u00a0 |\u00a0 LIKE NO OTHER<\/strong><\/span><br \/>\nThere has never been an Olympics like the one held in Tokyo from July 23 through Aug. 8. Even the Games themselves were known as the Tokyo 2020 Olympic Games despite the fact that the actual event was held a year later! Yet, once the competition got started\u2014at venues without any spectators\u2014the XXXII Olympiad provided all of the anticipated emotions, surprises, goal fulfillments and more.<\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">014<\/span> | MALE PERFORMANCE OF THE MEET: Caeleb Dressel (100 Fly)<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">014<\/span> | FEMALE PERFORMANCE OF THE MEET: Tatjana Schoenmaker (200 Breast)<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">015<\/span> | BEST WOMEN\u2019S RELAY PERFORMANCE: Australia (400 Freestyle Relay)<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">016<\/span> | BEST MEN\u2019S RELAY PERFORMANCE: USA (400 Medley Relay)<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">017<\/span> | BEST INDIVIDUAL RELAY PERFORMANCE: Adam Peaty (100 Breast\/400 Medley Relay)<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">018<\/span> | BIGGEST UPSET\/SURPRISE: Ahmed Hafnaoui (400 Free) &amp; Lydia Jacoby (100 Breast)<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">019<\/span> | BREAKOUT PERFORMER: Bobby Finke (800 and 1500 Free)<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">020<\/span> | COUNTRY ON THE RISE: Italy<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">021<\/span> | RESILIENCE AWARD: Sarah Sjostrom (50 Free)<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">022<\/span> | OLYMPIC PHOTO GALLERY<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">027<\/span>\u00a0 |\u00a0 RETURN TO NO. 1<\/strong><\/span><br \/>\n<strong>by David Rieder<\/strong><br \/>\nAfter a two-season absence as Swimming World\u2019s girls\u2019 high school national champions, Carmel High School (Ind.) has returned to claim its seventh overall team title since 2011.<\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">029\u00a0<\/span> |\u00a0 SWIMMING WORLD MAGAZINE\u2019S GIRLS\u2019 NATIONAL HIGH SCHOOL CHAMPIONSHIPS MOCK HEAT SHEET<\/strong><\/span><br \/>\n<strong>by Bob Klapthor<\/strong><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">031\u00a0<\/span> | MAKING HISTORY<\/strong><\/span><br \/>\n<strong>by Dan D\u2019Addona<\/strong><br \/>\nCarmel High School (Ind.) is the first school in 21 years to have both its girls\u2019 and boys\u2019 swimming teams win Swimming World\u2019s national high school championships in the same year\u2014a feat last accomplished by Bolles (Fla.) in 2000.<\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">033<\/span>\u00a0 |\u00a0 SWIMMING WORLD MAGAZINE\u2019S BOYS\u2019 NATIONAL HIGH SCHOOL CHAMPIONSHIPS MOCK HEAT SHEET<\/strong><\/span><br \/>\n<strong>by Bob Klapthor<\/strong><\/p>\n<p>COACHING<\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">038<\/span>\u00a0 |\u00a0 WHAT COACHES WISH PROSPECTS KNEW ABOUT RECRUITING<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><br \/>\nWhen it comes to college recruiting, swim coaches agree: they\u2019re looking at much more than swimming times. They\u2019re evaluating the whole package: academic, athletic, personal&#8230; and more!<\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">041<\/span>\u00a0 |\u00a0 SPECIAL SETS: ERIN GEMMELL\u2014OLYMPIC BLOODLINES<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><br \/>\nBruce Gemmell of Nation\u2019s Capital Swim Club provides an interesting capsule of coaching for his 16-year-old daughter, Erin, as she prepared for her first U.S. Olympic Trials experience and earned a spot on the U.S. Junior team headed for the Berlin and Budapest World Cup stops in October.<\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">043\u00a0<\/span> |\u00a0 Q&amp;A WITH COACH JEFF JULIAN<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">044<\/span>\u00a0 |\u00a0 HOW THEY TRAIN\u00a0 TRENTON JULIAN<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p>TRAINING<\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">037<\/span>\u00a0\u00a0 |\u00a0 DRYSIDE TRAINING:\u00a0 GOLD MEDAL WORKOUT (PART 2)<\/strong><\/span><br \/>\n<strong>by J.R. Rosania<\/strong><\/p>\n<p>JUNIOR SWIMMER<\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">047\u00a0<\/span> |\u00a0 UP &amp; COMERS:\u00a0 HENRY WEBB<\/strong><\/span><br \/>\n<strong>by Shoshanna Rutemiller<\/strong><\/p>\n<p>COLUMNS<\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">008\u00a0<\/span> |\u00a0 A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">040<\/span>\u00a0 |\u00a0 THE OFFICIAL WORD<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">046<\/span>\u00a0 |\u00a0 HASTY HIGH POINTERS<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">048<\/span>\u00a0 |\u00a0 GUTTERTALK<\/strong><\/span><\/p>\n<p><span style=\"color: #b39305;\"><strong><span style=\"color: #947a06;\">049\u00a0<\/span> |\u00a0 PARTING SHOT<\/strong><\/span><\/p>\n<div style=\"position: relative; padding-top: max(60%,326px); height: 0; width: 100%;\"><iframe style=\"position: absolute; border: none; width: 100%; height: 100%; left: 0; right: 0; top: 0; bottom: 0;\" src=\"https:\/\/e.issuu.com\/embed.html?backgroundColor=%23f9f618&amp;backgroundColorFullscreen=%23f9f618&amp;d=sep21-online-c&amp;doAutoflipPages=true&amp;hideIssuuLogo=true&amp;showOtherPublicationsAsSuggestions=true&amp;u=swimmingworld\" sandbox=\"allow-top-navigation allow-top-navigation-by-user-activation allow-downloads allow-scripts allow-same-origin allow-popups allow-modals allow-popups-to-escape-sandbox\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p style=\"text-align: center;\">Swimming World is now partnered with the International Swimming Hall of Fame. To find out more, <a href=\"http:\/\/www.ishof.org\" target=\"_blank\" rel=\"noopener noreferrer\">visit us at ishof.org<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The latest issue of Swimming World Magazine is now available for download in the Swimming World Vault! Non-Subscribers Can Download This Issue Here \u00a0 Dryside Training: Gold Medal Workout (Part<\/p>\n","protected":false},"author":5977,"featured_media":487081,"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":[74795,43219,54417,129179],"class_list":["post-487088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine","tag-dryside-training","tag-j-r-rosania","tag-swimming-world-magazine","tag-swimming-world-september-2021"],"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 - Dryside Training: Gold Medal Workout (Part 2) - By J.R. Rosania<\/title>\r\n<meta name=\"description\" content=\"Here are another five exercises to add to your Gold Medal workout that will strengthen and balance the muscles involved in your strokes and events.\" \/>\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-september-2021-issue-presents-dryside-training-gold-medal-workout-part-2-by-j-r-rosania\/\" \/>\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 September 2021 Issue Presents - Dryside Training: Gold Medal Workout (Part 2) - By J.R. 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