February 03, 2026

Pull Buoy Swimming: How to Use It Correctly and Why It Matters

February 03, 2026/ Dan Daly

Pull buoy swimming is one of the most effective ways to improve body position, core connection, and upper-body technique in the pool. When used correctly, a pull buoy lifts the hips, reduces drag, and helps swimmers feel proper alignment without relying on the kick. That's why some swimmers go faster right away with a pull buoy. It shows their technical weaknesses instead of making them faster. This guide explains what a pull buoy is used for in swimming, how to use a pull buoy for swimming correctly, and when it helps or hurts performance. Used intentionally, a pull buoy becomes a powerful teaching tool—not a crutch.

January 27, 2026

Best Vitamins for Swimmers: What Competitive Swimmers Actually Need

January 27, 2026/ Dan Daly

Many competitive swimmers train hard, recover well, and still feel flat in the water. Stroke quality fades, fatigue lingers, and minor illnesses disrupt momentum. In many cases, the problem isn’t training effort — it’s a hidden vitamin gap. This guide breaks down the best vitamins for swimmers, why competitive swimmers have higher needs, and how proper vitamin support helps sustain energy, recovery, and long-term performance through demanding swim seasons.

January 25, 2026

Bodyweight Training for Swimmers: Dryland That Works

January 25, 2026/ Dan Daly

Swimmers don’t get faster by chasing fatigue on land. They get faster by learning how to organize force. This guide breaks down the theory behind bodyweight training for swimmers, explaining how dryland improves coordination, shoulder stability, and lower-body power — and why bodyweight work often transfers better than traditional strength training.

January 24, 2026

How to Swim Butterfly Faster and Stop Burning Out After 25 Yards

January 24, 2026/ Dan Daly

Butterfly has a reputation for being brutal—and for a lot of swimmers, it earns it. You train hard, your kick feels strong, and the first 25 looks solid. Then everything falls apart. Breathing gets rushed, arms feel heavy, and speed disappears. The problem usually isn’t fitness or effort. It’s timing, rhythm, and how well your body works as a system. Once those pieces connect, butterfly stops feeling like punishment and starts feeling controlled, fast, and repeatable.

January 23, 2026

Freestyle Flip Turn Technique: How to Turn Faster Without Losing Speed

January 23, 2026/ Dan Daly

Flip turns are where races are won or quietly lost. Most swimmers focus on stroke technique and conditioning, but overlook the wall — the fastest place in the pool. A strong freestyle flip turn preserves momentum, creates speed, and keeps your swimming connected from wall to wall. In this guide, Coach Dan Daly breaks down flip turn technique step by step, covering approach, rotation, push-off, breathing, and drills that actually work — so you stop leaking speed and start turning faster.

January 22, 2026

Mirrored Swim Goggles: Light vs Dark Lenses for Indoor and Outdoor Swimming

January 22, 2026/ Dan Daly

Mirrored swim goggles aren’t just about style or sunny days—they’re about visual control.
Many swimmers choose goggles based on whether they’re mirrored or clear, but the real difference comes down to lens darkness. Light mirrored lenses can be perfect for indoor pools with harsh lighting, while dark mirrored lenses shine outdoors under strong sun. Once you understand how tint and mirror coatings work together, choosing the right goggles becomes simple—and your eyes stay relaxed, focused, and race-ready in any environment.

December 07, 2025

Stability Ball Exercises for Swimmers: Build Core Strength, Balance, and Control

December 07, 2025/ Dan Daly

Stability ball training is one of the most effective ways for swimmers to build core strength, hip stability, and body control. In this guide, I break down the top stability ball exercises—including knee tucks, rollouts, glute bridges, and pikes—to help you swim faster with better technique.

December 06, 2025

Master Your Race Pace: How to Find (and Train) Your Ideal Swimming Speed

December 06, 2025/ Dan Daly

Knowing your race pace—and how to train it—is what separates strong finishers from swimmers who fade halfway through a race. In this guide, Coach Dan Daly, CSCS, breaks down how to calculate your ideal pace, train it effectively, and adapt it for open water. Learn how stroke tempo, endurance sets, and data-driven tools can help you swim faster and more efficiently.

December 05, 2025

Skipping Exercise for Warm-Up: Power Up Your Swim Session

December 05, 2025/ Dan Daly

Skipping might look simple, but it’s one of the most effective warm-up exercises a swimmer can use before getting in the water. Over the years, I’ve watched swimmers move better, feel stronger, and find their rhythm faster just by adding 20–30 seconds of skipping into their pre-pool routine. It activates your hips, builds coordination, and wakes up the elastic qualities you need for powerful kicking, starts, and turns. Whether you’re a beginner learning how to do the skipping exercise or an experienced swimmer looking for more speed, this warm-up helps you feel ready from your very first stroke.

Blog