Improve breathing mechanics outside the pool with seven simple dryland exercises for swimmers. Learn how to reduce unnecessary tension, control your rib cage and trunk, and coordinate breathing with movement using beginner-friendly routines you can practice at home.
Read MoreWhy do so many swimmers avoid strength training? From limited time and soreness to injury concerns and simply preferring the pool, learn how swimmers can overcome the most common barriers to resistance training and make dryland work support—not compete with—their swimming.
Read MoreA strong freestyle catch can be the difference between working hard and swimming fast. In this guide, you'll learn six proven catch drills—including the Catch Up Drill, Fist Drill, and Catch Repeats—to improve your feel for the water, develop an Early Vertical Forearm (EVF), and create a more efficient freestyle stroke.
Read MoreMany swimmers enter their first open water race feeling well prepared—only to discover that pool fitness doesn't always translate to open water success. The best performances come from combining fitness with smart race strategy, efficient sighting, pacing, and the ability to adapt to changing conditions. In this guide, I break down five essential things to do and five common mistakes to avoid so you can race smarter, stay relaxed, and get the most from your training.
Read MoreShould you train with fins or drag socks? While both are valuable swimming tools, they develop different qualities. Drag socks build kick-specific strength and improve force production, while fins enhance rhythm, body position, and speed. In this guide, Coach Dan Daly explains how combining resistance and assisted training creates a more powerful, efficient kick that transfers directly into racing. Learn when to use each tool, common mistakes to avoid, and how to structure kick sets for maximum performance.
Read MoreLearn how to build strength that transfers directly to faster swimming with this swimming circuit training workout from Train Daly. This five-exercise swimming dryland circuit combines mobility, power, shoulder stability, rotational core strength, and swim-specific pulling using a Vasa Trainer and simple dryland exercises. Whether you're a competitive swimmer, triathlete, open water athlete, or training at home, you'll discover how dryland circuit training for swimmers can improve endurance, stroke mechanics, and overall performance. The article also includes exercise instructions, training recommendations, and home-based alternatives for swimmers without specialized equipment.
Read MoreGarmin has acquired TrainingPeaks and TrainHeroic. Here’s how I use both platforms for custom swim and dryland training—and what Garmin’s growing ecosystem of wearables, training data, and recovery technology could mean for athletes and coaches.
Read MoreChlorine, pool chemicals, and frequent swim training can leave your hair dry, brittle, and difficult to manage. The right shampoo helps remove chlorine buildup, restore moisture, and keep your hair healthy throughout the season. In this guide, Coach Dan Daly shares practical hair care advice for swimmers, including how often to use clarifying shampoo, what ingredients to look for, common hair care mistakes to avoid, and the best shampoos for swimmers to protect your hair before and after every swim.
Read MoreDiscover how power tower swimming can improve stroke power, propulsion, and speed in the water. Coach Dan Daly explains how elite swimmers use resistance training, Destro Swim Towers, and proven workouts to build real swimming power with the Train Daly coaching approach.
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