Sprint Swim Workouts: Build Explosive Speed and Power in the Pool

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Sprint Swim Workouts: Build Explosive Speed and Power in the Pool

Sprint swim workouts are essential for swimmers and triathletes looking to boost speed, power, and efficiency in the water. This guide breaks down how to build effective sprint sets for any level — from beginner drills to elite-level pre-meet tune-ups. You’ll learn how to structure your training, avoid common sprint mistakes, and integrate sprint kicks, drills, and high-intensity intervals into your weekly plan. Whether you’re prepping for a sprint triathlon or sharpening your 50 freestyle, these workouts are designed to help you swim stronger, smarter, and faster. Plus, we’ve included videos for technique and tempo guidance.

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Battle Ropes Workout: 4 Dynamic Drills to Build Strength & Burn Fat

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Battle Ropes Workout: 4 Dynamic Drills to Build Strength & Burn Fat

Battle ropes aren’t just for CrossFit gyms - they’re one of the most effective tools for building full-body conditioning and power. In this article, I’ll walk you through what battle ropes are, what muscles they work, and why they’re ideal for swimmers. You’ll learn four battle rope exercises I’ve used in dryland sessions to help swimmers develop power, coordination, and rhythm. Whether you're new to ropes or looking to level up your dryland training, these dynamic drills will help you increase your endurance and power on land or water..

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From Side Stroke to Combat Side Stroke: How to Transition Your Technique

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From Side Stroke to Combat Side Stroke: How to Transition Your Technique

Already confident with your side stroke? It’s time to level up with the combat side stroke – a tactical swim used by Navy SEALs and elite military swimmers. In this article, Coach Dan Daly breaks down the combat swimmer stroke step-by-step, explains the key differences from traditional side stroke, and shares a poolside demonstration using butterfly and breaststroke strengths. Whether you're training for fitness, open water, or tactical readiness, this guide will help you build control, efficiency, and endurance in the water.

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Side Stroke Swimming: Tips and Technique

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Side Stroke Swimming: Tips and Technique

The side stroke is one of swimming’s most overlooked techniques — but it offers serious benefits for control, recovery, and efficiency in the water. Whether you’re training for open water, improving body rotation, or learning how to breathe with ease, sidestroke swimming builds skills that transfer across all strokes. In this guide, I’ll break down sidestroke mechanics, introduce dryland exercises to improve your mobility and stability, and walk you through my go-to swim drills — each with a video link. If you’re ready to add a powerful, low-impact stroke to your skill set, start here.

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How to Keep Goggles from Fogging Up: Proven Swimmer Tips

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How to Keep Goggles from Fogging Up: Proven Swimmer Tips

Foggy goggles can wreck your focus and performance—especially when every turn, sprint, and breath counts. As a swim coach, I’ve seen how something as small as fog can cost big in the water. In this guide, I share the exact swimmer-tested methods I recommend to my athletes—from baby shampoo hacks to the gear habits that keep goggles crystal clear. Whether you’re training for your next meet or grinding through tough sets, these tips will help you stay sharp, confident, and fog-free. You’ve put in the work—now let’s make sure you can see it.

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SWOLF in Swimming: How to Calculate It and Use It to Get Faster

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SWOLF in Swimming: How to Calculate It and Use It to Get Faster

SWOLF is one of the most useful yet overlooked metrics in swimming. Short for “Swim Golf,” it combines your lap time and stroke count into a single number to track efficiency, not just speed. In this guide, Coach Dan Daly breaks down the SWOLF meaning, shows how to calculate your score, and explains what a good SWOLF looks like for different pool types and skill levels. You'll also get expert drill recommendations - including catch-up, fingertip drag, and sculling—to help you swim smarter. If you're ready to stop guessing and start training with purpose, this article is your blueprint.

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From Slow to Smooth: Improve Your Breaststroke Technique

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From Slow to Smooth: Improve Your Breaststroke Technique

Breaststroke can feel awkward and slow - but with the right technique, it becomes one of the most efficient strokes in swimming. In this guide, you'll learn how to refine your breaststroke kick, streamline your body position, and master stroke timing for smoother, faster swims. With expert coaching tips, in-pool drills, dryland exercises, and a complete 14-day training plan, this article is your roadmap to transforming your stroke. Whether you're a beginner or a competitive swimmer, it’s time to go from slow to smooth - one kick at a time.

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Why Do Swimmers Wear Swim Caps? And the Best Types to Choose

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Why Do Swimmers Wear Swim Caps? And the Best Types to Choose

Why do swimmers wear swim caps - and which type is best for you? Whether you’re racing, training, or just swimming for fitness, the right cap can boost performance, protect your hair, and keep you focused. In this article, Coach Dan Daly breaks down the benefits of swim caps, how to choose between silicone, latex, and fabric, and how to properly wear one. With step-by-step videos and product recommendations, you’ll be ready to make a smart, swim-savvy choice.

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What to Do If You Get a Cramp While Swimming

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What to Do If You Get a Cramp While Swimming

Cramps during swimming can stop your workout cold—but they don’t have to. Whether you struggle with foot cramps while swimming, calf cramps, or sudden toe spasms, this guide breaks down the causes and gives you practical, proven strategies to stop them. Learn what to do if a cramp strikes mid-swim, how to strengthen the right muscles on land, and how to boost mobility for smoother performance. Plus, watch two videos with exercises and foam rolling techniques to help you stay strong, mobile, and cramp-free in the water.

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