Stronger Swimming Starts Here


Join the Train Daly Dryland Team on Train Heroic — a monthly subscription for swimmers, triathletes, and open water athletes who want to move better, feel stronger, and swim faster.

 
dryland workouts for swimmers in gym and at home with Dan Dan, monthly coaching plan

Dryland Coaching for swimmers with Dan Daly


What You Get

Weekly programming designed for swimmers, triathletes, and water-based athletes who want to perform better and stay injury-free.

Delivered through the Train Heroic app so you can train anytime, anywhere.

 
dryland swim workouts with weights - monthly coaching plan with Dan Daly

Highlights:

  • 2-3 resistance workouts per week (mobility, strength, power)

  • 1-2 recovery and conditioning swim workouts in the water

  • Clear demo videos and written cues

  • Access to the full Train Daly team feed

  • Ongoing support via in-app messaging

  • Performance tracking and workout logs

  • Optional gym or at-home variations


Who It’s For

dryland workouts for swimmers at home - Dan Daly swim coach training plan

This program is a great fit for:

  • Masters swimmers

  • Open water athletes

  • Triathletes looking to level up their dryland

  • Year-round youth or collegiate swimmers

  • Coaches seeking structured team dryland

Don’t have all the equipment or cannot perform a certain exercise? No problem. Coach Dan is happy to suggest alternatives and modifications.

 

Why Train Heroic

Dryland coaching session delivered in app Train Heroic

All programming is delivered through the Train Heroic app, giving you:

  • A clean interface to view and log workouts

  • Video demos for every movement

  • Built-in accountability

  • Structured training, no guesswork

  • Mobile app for iOS and Android

 

Dryland Workouts for Swimmers

Every fast swim starts on land. Our program delivers structured dryland workouts for swimmers at home, in the gym, or anywhere you train. Whether you’re looking for bodyweight sessions, dryland core workouts for swimmers, or dryland swim workouts with weights, you’ll find exactly what you need to build strength, stability, and power.

What Swimmers are Saying

“Changed the way I train. From triathlon training, to post surgery recover and PT and all round strength training/nutrition/mental health, Dan is excellent. Life coach. Plus he’s a good swimmer ;)”

- Scott - Triathlete

“Dan is SUCH a talented coach ad has been instrumental in my athletic journey. I love the flexibility of remote and in-person options for when I was in town. We are able to connect virtually and he delivered programmed workouts, and when I am in town we have done stroke analysis sessions, drill work and even an open water session.”

- Christine - Former Collegiate, Masters, and Open Water Triple Crown Swimmer

Dan writes amazing swim and dry land weight lifting workouts that support my swimming goals. He's also incredibly responsive – whether I have a question about my form, need a change to my plan, or anything else, he gets back to me in short order. His online platform is fab – easy-to-understand videos and descriptions that make sure I'm killing it with every workout.

- Kipp - Masters Swimmer

Training on my own can be challenging at times, but having Dan’s expertise and support has made all the difference. His deep knowledge of the sport and ability to program my progression throughout the season has been invaluable. I feel so fortunate for everything that he does, and his personalized approach to coaching ensures that every detail is tailored to my goals. Communicating with Dan is seamless…..

- Tori - High School Swimmer

 

Start Today for Free!

7 Day Free Trial. $29/month after. Cancel anytime. No commitment. Start building strength that translates into speed into efficiency and speed in the water.

  • This program is designed around common commercial and home gym equipment. Most movements can be done with dumbbells or kettlebells. Alternatives and substitutions can be adjusted by request.

  • Absolutely. Workouts are designed for minimal equipment and can be done in small spaces.

  • Workouts are designed to take 50–80 minutes. When time is not a constraint, more rest between sets is better.

  • Yes, you are billed monthly and cancel anytime through Train Heroic whenever you like.

  • Yes — you can try the full program free for 7 days before your first payment of $29/month. This gives you time to experience the workouts and platform risk-free.

  • Yes — every subscription includes access to Coach Dan via the Train Heroic app. You can ask questions, get form feedback, and stay accountable throughout your training journey.