{"id":490612,"date":"2021-11-04T10:00:15","date_gmt":"2021-11-04T17:00:15","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=490612"},"modified":"2021-11-04T12:20:14","modified_gmt":"2021-11-04T19:20:14","slug":"swimming-world-november-2021-presents-dryside-training-back-to-basics-part-2","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-november-2021-presents-dryside-training-back-to-basics-part-2\/","title":{"rendered":"Swimming World November 2021 Presents &#8211; Dryside Training: Back To Basics (Part 2)"},"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-november-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<h1 style=\"text-align: center;\"><span style=\"color: #2fbad0;\"> Dryside Training: Back To Basics (Part 2)<\/span><\/h1>\n<p style=\"text-align: center;\"><span style=\"color: #2fbad0;\">By J.R. Rosania<\/span><\/p>\n<p>In Part 1 of our back-to-basics training (SW October), we focused on some basic strength movements.<\/p>\n<p>This month, we will look at more advanced strength movements to help progress the strength process. Also introduced in this program are the beginning stages of our power training.<\/p>\n<p>Like last month, the exercises are full-body, multi-muscle movements. Perform the exercises two to three times per week.<\/p>\n<p>Follow a 10-8-6 reps pattern, and try to slightly increase resistance in each set. Be sure you can complete all the repetitions per set.<\/p>\n<p>Train hard and get stronger by getting back to the basics.<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2021\/swimming-world-magazine-november-2021-issue-pdf-only\" target=\"_blank\" rel=\"noopener\">To access the full dryside back to basics workout part 2, complete with visual demonstrations,<\/a><\/span><a style=\"color: #0000ff;\" href=\"https:\/\/www.swimmingworldmagazine.com\/issues\/2021\/swimming-world-magazine-november-2021-issue-pdf-only\" target=\"_blank\" rel=\"noopener\"><br \/>\nClick here to download the full November issue of Swimming World Magazine, available now!<\/a><\/p>\n<p><\/strong><\/span><\/p>\n<p><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-november-2021-issue-pdf-only\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"490256\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-november-2021-presents-ana-marcela-cunha-female-open-water-swimmer-of-the-year-available-now\/swimming-world-november-2021-ana-marcela-cunha-female-open-water-swimmer-of-the-year-cover\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-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 November 2021 &#8211; Ana Marcela Cunha &#8211; Female Open Water Swimmer of the Year &#8211; COVER\" data-image-description=\"&lt;p&gt;Swimming World November 2021 &#8211; Ana Marcela Cunha &#8211; Female Open Water Swimmer of the Year &#8211; COVER&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-766x1024.jpg\" class=\"aligncenter wp-image-490256 size-full\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER.jpg\" alt=\"Swimming World November 2021 - Ana Marcela Cunha - Female Open Water Swimmer of the Year - COVER\" width=\"800\" height=\"1070\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER.jpg 800w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-766x1024.jpg 766w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-150x200.jpg 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-300x401.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-450x602.jpg 450w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-673x900.jpg 673w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-245x327.jpg 245w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2021\/10\/Swimming-World-November-2021-Ana-Marcela-Cunha-Female-Open-Water-Swimmer-of-the-Year-COVER-533x713.jpg 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a>\u00a0[PHOTO BY KAREEM ELGAZZAR \/ USA TODAY SPORTS]<\/p>\n<p>&nbsp;<\/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-november-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: #2fbad0;\"><strong><span style=\"color: #207c8a;\">012<\/span> 2021 OPEN WATER SWIMMERS OF THE YEAR<\/strong><\/span><br \/>\n<strong>by Dan D\u2019Addona and David Rieder<\/strong><br \/>\nBrazil\u2019s Ana Marcela Cunha and Germany\u2019s Florian Wellbrock both captured Olympic gold in Tokyo and repeated as the world\u2019s elite open water swimmers in both 2019 and 2021.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">014<\/span> 2021 OPEN WATER HIGHLIGHTS<\/strong><\/span><br \/>\n<strong>by Dan D\u2019Addona<\/strong><br \/>\nAlthough the Tokyo Olympic Games commanded the spotlight in 2021, there were many other open water highlights throughout the year.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">018<\/span> ISHOF FEATURE: AQUATOTS MURDER CASE\u2014THE KATHY TONGAY STORY (Part 2)<\/strong><\/span><br \/>\n<strong>by Bruce Wigo<\/strong><br \/>\nThis is the second of a three-part story about \u201cThe Aquatots Murder Case\u201d that first appeared in the October issue of Swimming World. It is about Kathy Tongay, a little girl whose father, Russell, had been training her almost from birth to be an expert diver and swimmer. When she died at the age of 5, her father was arrested for murdering his daughter.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">022 <\/span> PERHAPS OVERLOOKED&#8230;BUT NOT FORGOTTEN<\/strong><\/span><br \/>\n<strong>by John Lohn<\/strong><br \/>\nAs we creep closer to signing off on this Olympic year, Swimming World offers a look at six athletes\u2014all members of the International Swimming Hall of Fame\u2014who hold a special place in history, even if they are not always at the forefront of the mind.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">025 <\/span> CONTINUING TO MAKE AN IMPACT<\/strong><\/span><br \/>\n<strong>by David Rieder<\/strong><br \/>\nAnthony Nesty\u2019s accomplishments as a swimmer in the late 1980s and \u201990s made him a national icon. But decades after that, he is still making a huge impact on the sport from a different vantage point\u2014as a coach.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">028<\/span> MENTAL PREP: BEFORE THE BEEP WITH DAVID CURTISS<\/strong><\/span><br \/>\n<strong>by Shoshanna Rutemiller<\/strong><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">030<\/span> NUTRITION: THE IMPORTANCE OF IRON\u2014LOW MEANS SLOW!<\/strong><\/span><br \/>\n<strong>by Dawn Weatherwax<\/strong><br \/>\nIron is a mineral that directly impacts performance.<\/p>\n<p>COACHING<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">016 <\/span> COACHING IN A CHANGING ENVIRONMENT (Part 1)<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><br \/>\nIn the first of two articles, Swimming World explores how coaches and administrators coped with the recent unpleasantness of COVID-19.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">036 <\/span> SPECIAL SETS: AUDREY DERIVAUX\u2014KILLER QUEEN<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><br \/>\nYoung Audrey Derivaux of Jersey Wahoos has turned in comparable times to the 11-12 age group superstars who have excelled before her.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">040 <\/span> SWIMMING TECHNIQUE CONCEPTS: DISTRUST IN SWIMMING SCIENCE IS NOT A MYSTERY<\/strong><\/span><br \/>\n<strong>by Rod Havriluk<\/strong><br \/>\nThe fact that general scientific information is routinely ignored provides some perspective about the difficulty in applying science to the sport of swimming. While a single technique element cannot guarantee success, American Lydia Jacoby\u2019s Olympic victory suggests that using science can provide a competitive advantage.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">042<\/span> SPECIAL SETS: DANIEL DIEHL\u2014DEFINITELY DRIVEN<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><br \/>\nDaniel Diehl, 15, of the Cumberland YMCA Sea Otters is Maryland\u2019s\u2014and the nation\u2019s\u2014top-ranked male swimmer in the Class of 2024. In recent months, he has either broken or knocked on the door of several national age group records. In October, as the youngest male on the U.S. National Junior Team, he notched seven top 10 individual finishes at the FINA World Cup meets in Germany and Hungary.<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">044 <\/span> Q&amp;A WITH SWIM IRELAND\u2019S NATIONAL PERFORMANCE DIRECTOR JON RUDD<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">045<\/span> HOW THEY TRAIN IRISH OLYMPIAN DARRAGH GREENE<\/strong><\/span><br \/>\n<strong>by Michael J. Stott<\/strong><\/p>\n<p>TRAINING<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">039<\/span> DRYSIDE TRAINING: BACK TO BASICS (Part 2)<\/strong><\/span><br \/>\n<strong>by J.R. Rosania<\/strong><\/p>\n<p>JUNIOR SWIMMER<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">047<\/span> | UP &amp; COMERS: AVA BUHRMAN<\/strong><\/span><br \/>\n<strong>by Shoshanna Rutemiller<\/strong><\/p>\n<p>COLUMNS &amp; SPECIAL SECTIONS<\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">007<\/span> THE OFFICIAL WORD<\/strong><\/span><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">008<\/span> A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">009<\/span> DID YOU KNOW: ABOUT \u201cDO YOU KNOW THAT&#8230;.\u201d?<\/strong><\/span><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">032<\/span> HOLIDAY GIFT GUIDE<\/strong><\/span><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">048<\/span> GUTTERTALK<\/strong><\/span><\/p>\n<p><span style=\"color: #2fbad0;\"><strong><span style=\"color: #207c8a;\">049 <\/span> PARTING SHOT<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\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 Dryside Training: Back To Basics (Part 2)<\/p>\n","protected":false},"author":5977,"featured_media":490618,"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":[74795,43219,3902,54417,129591],"class_list":["post-490612","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-noriko-inada","tag-swimming-world-magazine","tag-swimming-world-november-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 November 2021 Presents - Dryside Training: Back To Basics (Part 2) - Swimming World<\/title>\r\n<meta name=\"description\" content=\"This month, we look at more advanced strength movements to help progress the strength process. 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