Breaststroke Dryland Exercises for Power, Knee Health, and Technique

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Breaststroke Dryland Exercises for Power, Knee Health, and Technique

Breaststroke places unique demands on the hips, knees, and ankles, making stroke-specific dryland training essential for long-term improvement. In this guide, Coach Dan Daly shares the best breaststroke dryland exercises to build power, improve mobility, enhance technique, and support knee health. Learn why generic gym workouts often fail breaststrokers, how to develop better kick mechanics, and which movement patterns transfer most effectively to the pool. Whether you're a competitive swimmer, masters athlete, or triathlete, these practical strategies can help you swim a stronger, more efficient breaststroke.

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Reflections After Swimming Around Manhattan

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Reflections After Swimming Around Manhattan

What started as a 28.5-mile swim around Manhattan became something far more emotional and unexpected. In this documentary, Dan Daly reflects on endurance, fear, mentorship, open water swimming, and the powerful moment a younger swimmer realized he might one day attempt the challenge himself.

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USMS Spring Nationals 2026: Racing, Coaching, and Competing at 44

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USMS Spring Nationals 2026: Racing, Coaching, and Competing at 44

Dan Daly reflects on competing at USMS Spring Nationals 2026 in Greensboro, North Carolina, while sharing insights on sprint-focused swim training, dryland power development, and Masters swimming performance. The article highlights standout performances from Train Daly athletes, national-level racing results, and lessons learned from balancing speed, strength, and recovery at age 44. Perfect for competitive swimmers, Masters athletes, and coaches interested in US Masters Swimming Spring Nationals training strategies and race preparation.

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How Many Calories Does Swimming Burn Per Hour? Find Out Now!

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How Many Calories Does Swimming Burn Per Hour? Find Out Now!

Swimming is often praised as one of the best full-body workouts—but how many calories does swimming actually burn? The answer depends on your stroke, intensity, body weight, and even water temperature. As a coach, I’ve seen swimmers torch 400–700+ calories per hour, especially during high-effort training sets. In this article, we’ll break down how many calories you burn swimming by stroke, duration, and distance—and help you make the most of every lap. Whether you're aiming for fitness or performance, here's what you need to know.

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Plyometric Exercises for Swimmers

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Plyometric Exercises for Swimmers

Plyometric exercises for swimmers can improve explosive starts, faster turns, underwater speed, and overall athletic performance when applied correctly. In this guide, Coach Dan Daly explains how swim-specific plyometric training helps swimmers develop reactive power, force transfer, coordination, and movement efficiency without unnecessary fatigue. Learn practical dryland exercises including bounding, depth drops, squat jumps, lateral pogos, and swim-specific jump drills designed to build explosive strength that actually transfers into the water for sprinting, starts, and race performance.

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How to Swim Butterfly with Speed and Power

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How to Swim Butterfly with Speed and Power

The secret isn't natural talent—it's breaking down this challenging stroke into manageable components. Butterfly swimming combines powerful undulation, properly timed dolphin kicks, and synchronized arm movements to create swimming's most beautiful stroke. While many swimmers struggle with exhaustion or poor technique, my step-by-step approach builds both the skills and confidence needed to swim butterfly effectively. Whether you're a beginner or looking to refine your technique, these proven methods will transform your butterfly from a struggle into a stroke you truly enjoy.

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How to Improve Your Backstroke and Drop Time This Season

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How to Improve Your Backstroke and Drop Time This Season

Want to swim faster backstroke and finally drop time this season? In this guide, you'll learn how to improve your backstroke technique, fix common mistakes, and train smarter with purpose-built sets. From body position and kick rhythm to turns and underwater work, we cover everything competitive swimmers need to fine-tune their backstroke. You’ll also get practical backstroke tips, drill recommendations, and video resources to help you feel more connected in the water. Whether you're just learning how to swim backstroke or refining your race strategy, this article gives you a clear path to faster, smoother swimming.

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What to Eat Before a Swim Meet: The Best Pre-Race Foods

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What to Eat Before a Swim Meet: The Best Pre-Race Foods

Choosing the right foods before a swim meet can make a big difference in your performance. Eating the best pre-race meals ensures you have the energy and stamina to swim strong. From slow-digesting carbohydrates to lean proteins, discover which foods to include in your diet to fuel your body efficiently. Proper pre-swim nutrition can help you feel your best in the water, so don't leave your meal plan to chance. Ready to dive in and learn more? Read the article.

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