Swim paddles are more than just a training accessory — they can be a powerful tool for building strength, improving technique, and developing a better feel for the water. The key is knowing how to choose the right paddle and when to use it. In this guide, I break down the best swim paddles for training and technique, share tips for safe use, and show you how to integrate paddle work into your swim program without risking shoulder injury.
Read MoreTapering is the phase when smart swimmers do less to gain more. It’s a strategic reduction in training volume, while keeping intensity high, that lets your body recover, sharpen, and peak right when it matters most. In this article, Coach Dan Daly breaks down how to plan your taper, what to focus on in the pool and gym, and how to fine-tune race-day details so your best performance shows up when it counts.
Read MorePost-Activation Potentiation (PAP) is a science-backed training method proven to help swimmers move faster—instantly. By pairing short, high-intensity efforts with explosive movements, PAP training activates your nervous system for greater power and speed in the water. Learn how to apply this method with practical examples and exercises to boost your swimming performance.
Read MoreSwimming isn’t just cardio—it’s one of the most effective full-body workouts you can do. Every stroke activates major muscle groups across your shoulders, core, and legs, building strength, power, and endurance without the joint strain of land-based training.
In this full-body breakdown, Coach Dan Daly explains exactly what muscles swimming works—stroke by stroke—and how to train them both in and out of the pool. From lats and deltoids to glutes and core stabilizers, you’ll learn how to strengthen the key movers that drive faster, more efficient swimming.
Read MoreSwim headphones are becoming more popular among competitive and fitness swimmers, from Shokz OpenSwim to Zygo systems with coach-to-swimmer audio. But do these tools actually improve your training? After testing them myself, I’ve found that while waterproof headphones can add rhythm and even real-time cues, nothing replaces clear, timely feedback. Here’s my perspective as a coach – and why video swim technique analysis remains the best way to create lasting improvements in your stroke.
Read MoreThe individual medley (IM) is one of swimming’s toughest and most rewarding events. Unlike single-stroke races, medley swimming tests your mastery across butterfly, backstroke, breaststroke, and freestyle — plus the precision of three transitions. In this article, I break down the official individual medley order, explain how it differs from the medley relay order, and share coaching tips for smoother turns and smarter training. Whether you’re chasing your next PR or curious about the 200m individual medley world record, you’ll learn how to build complete swimming performance and race the IM with more confidence.
Read MoreThe flutter kick looks simple, but mastering it can transform your swimming. Done correctly, it lifts your hips, reduces drag, and adds real propulsion to your stroke. Out of the pool, the same motion builds stronger abs and hip stability. In this guide, I’ll walk you through proper flutter kick form, muscles worked, and key drills to make your kick more efficient – whether you’re chasing faster race times or a stronger core.
Read MoreCoach Dan Daly closes out his 2025 open water season with a first-place finish at the French Creek Racing Fall SwimFest 5K at Hopewell Lake. In this recap, he shares what makes Hopewell Lake swimming such a special experience — from the calm, scenic waters to the strong community behind French Creek Racing. Learn about the race conditions, key takeaways from the season, and how Dan is transitioning from open water endurance to pool speed training this winter.
Read MoreDryland 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.
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