Dryside Training: Stroke Strength Series – Butterfly
By J.R. Rosania
For the next several issues, “Dryside Training” 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!
In addition to swimmer-specific exercises, I will also provide some core and foundational strengthening exercises.
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.
Never max out any particular muscle group, and your effort should be at about 75-85% of your ability.
To access the full set of butterfly stroke strengthening exercises,
Check out the February issue of Swimming World Magazine, available now!
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017 BREASTSTROKE BARRIER BUSTERS
by David Rieder
The history of the men’s 100 and 200 yard breaststroke has included long stretches of chasing legendary records followed by a shorter period of continuous improvement.
019 LEARNING FROM ADVERSITY
by David Rieder
Minnesota’s 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.
021 A SENSE OF DÉJÀ VU
by Dan D’Addona and David Rieder
Savannah 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.
023 THE FIRE INSIDE STILL BURNS
by John Lohn
When discussing the best women’s sprint freestylers heading into this year’s Olympic Games, most frequently mentioned are Australia’s Cate Campbell, Sweden’s Sarah Sjostrom and the USA’s Simone Manuel. But don’t count out triple Olympic champion Ranomi Kromowidjojo of the Netherlands, who feels her best swims are still to come.
025 TAKEOFF TO TOKYO: DUKE
by John Lohn
As Swimming World continues its “Takeoff to Tokyo” series, a century has passed since Duke Kahanamoku last reigned over the water world, but his name—and merely his first name—remains synonymous with greatness in multiple ways.
027 THE SKY IS THE LIMIT
by Dan D’Addona
The future looks bright for junior diver Ashley McCool after transferring to the University of Florida.
COACHING
009 LESSONS WITH THE LEGENDS: CHARLES “RED” SILVIA
by Michael J. Stott
013 SWIMMING TECHNIQUE CONCEPTS: PLAN FOR A BREATHING PATTERN
by Rod Havriluk
Swimmers 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.
015 POOR PERFORMANCE… THE NEXT STEP
by Michael J. Stott
At 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’s future.
030 SPECIAL SETS: GEORGE HAINES AT WORK
by Michael J. Stott
It 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.
043 Q&A WITH COACH ADAM HOYT
by Michael J. Stott
044 HOW THEY TRAIN ROGER GU AND GRACE GOETCHEUS
by Michael J. Stott
TRAINING
012 DRYSIDE TRAINING: STROKE STRENGTH SERIES—BUTTERFLY
by J.R. Rosania
JUNIOR SWIMMER
040 GOLDMINDS: PARTNERING WITH PARENTS
by Wayne Goldsmith
A 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 “Training Manual for Swimming Parents.”
046 UP & COMERS: ZURI FERGUSON
by Shoshanna Rutemiller
COLUMNS & SPECIAL SECTIONS
007 A VOICE FOR THE SPORT
008 BEYOND THE YARDS
033 2020 SWIM CAMP DIRECTORY
047 GUTTERTALK
048 PARTING SHOT