October 12, 2025

Dryland Swim Cords: The Best Stretch Cord Workouts for Swimmers

October 12, 2025/ Dan Daly

Dryland swim cords are one of the most effective tools for building swimming strength and refining technique outside the pool. In this guide, I share my top cord drills for freestyle and butterfly, complete with videos to follow along. You’ll learn how to set up cords properly, avoid common mistakes, and use them to reinforce your stroke mechanics. Whether you’re a beginner or a competitive swimmer, these workouts will make your time in the water more efficient.

September 14, 2025

Manhattan Island Marathon Swim: My 7 Hour 35 Minute Journey

September 14, 2025/ Dan Daly

On September 10, 2025, I completed my solo Manhattan Island Marathon Swim, covering the 28.5-mile current assisted marathon swim distance in 7 hours and 35 minutes. After years of coaching and crewing this event, I finally took on the challenge myself. From the fast chop of the East River to the long Harlem and the powerful Hudson, the day was a test of rhythm, patience, and resilience — the true essence of marathon swimming.

September 05, 2025

How to Do Medicine Ball Slams: 5 Explosive Exercises for Swimmers

September 05, 2025/ Dan Daly

Medicine ball slams are one of the simplest and most effective ways to build explosive power, core stability, and coordination — all essential for faster swimming. Whether you’re training for Freestyle, Butterfly, or IM, these full-body movements strengthen your lats, shoulders, and hips to improve the connection between land and water performance. In this article, I’ll break down the key benefits, variations, and proper form for medicine ball slams, plus show you how to integrate them into your dryland routine for stronger, more efficient strokes.

August 16, 2025

Best Core Workouts for Swimmers: Build a Stronger, Faster Body in and out of the Pool

August 16, 2025/ Dan Daly

Strong swimmers are built from the core out. If you're looking to improve your streamline, power through your turns, and maintain stroke efficiency when fatigue hits, this article is for you. Learn why swimming alone isn’t enough to build true core strength — and discover a proven training plan combining dryland, water-based drills, and smart video-based techniques to take your performance to the next level. Whether you're a competitive swimmer, coach, or parent, it’s time to get serious about core training.

→ Read the full guide and upgrade your core game.

August 15, 2025

Swim Lane Etiquette: How to Share the Pool Without Losing Your Cool

August 15, 2025/ Dan Daly

Swim lanes can get crowded, especially during open lap sessions. Whether you're training for competition or just getting in your daily laps, knowing how to share the pool makes everyone's experience smoother. This guide covers essential swimming pool etiquette – from how to join a lane, circle swim, and pass politely, to understanding lane speeds and handling accidental bumps. Respect in the pool isn't just about rules – it's about awareness, communication, and a little courtesy. If you've ever wondered what lane swimming really means or how wide a swimming lane is, this article breaks it down simply and clearly.

July 24, 2025

Swim Workouts for Triathletes: Build Speed and Endurance for Race Day

July 24, 2025/ Dan Daly

Training for the swim leg of a triathlon? This guide covers everything from structured swim workouts for triathletes to real-world tips for open water success. You’ll learn how to train swimming for triathlon with drills, technique sets, and threshold workouts designed to build endurance and speed. With coaching insights and supporting video content, you’ll gain the confidence to tackle any swim triathlon event—from sprints to 70.3 distances. Whether you're a beginner learning to swim for triathlon or a seasoned athlete fine-tuning race pace, this coach-approved swim plan will help you get there.

July 23, 2025

Beginner Swim Workouts: The Best Starting Point for Swimming Laps

July 23, 2025/ Dan Daly

Looking for a beginner swim workout plan to help you get started in the pool? This guide is designed for entry-level swimmers who want to build confidence, improve technique, and swim laps for fitness. You'll learn the best swim workouts for beginners, how many laps to swim, how long your workout should be, and essential tips for swimming workouts for beginners. Plus, get access to helpful videos on flutter kick technique and dryland exercises for swimmers. Whether you're swimming for exercise or training for your first race, this beginner swimming workout plan will help you swim smarter and stronger.

July 21, 2025

How Many Laps Is a Mile in Swimming? Pool Sizes Explained

July 21, 2025/ Dan Daly

How many laps make a mile in swimming? It’s a common question – and the answer depends on your pool size, and what defines a “mile” in competitive pool swimming. In this guide, Coach Dan Daly breaks down the difference between a land mile, a swimming mile, and how to convert those into laps in 25-yard, 25-meter, and 50-meter pools. You’ll also learn how to track your laps more effectively using swim watches and lap counters, plus get a sample mile swim workout. Whether you’re a beginner, triathlete, or distance swimmer, this article gives you the clarity you need to train smarter and swim stronger - length by length, lap by lap.

July 19, 2025

Sprint Swim Workouts: Build Explosive Speed and Power in the Pool

July 19, 2025/ Dan Daly

Sprint swim workouts are essential for swimmers and triathletes looking to boost speed, power, and efficiency in the water. This guide breaks down how to build effective sprint sets for any level — from beginner drills to elite-level pre-meet tune-ups. You’ll learn how to structure your training, avoid common sprint mistakes, and integrate sprint kicks, drills, and high-intensity intervals into your weekly plan. Whether you’re prepping for a sprint triathlon or sharpening your 50 freestyle, these workouts are designed to help you swim stronger, smarter, and faster. Plus, we’ve included videos for technique and tempo guidance.

Blog