Your swim time tells you how fast you went, but it does not explain what made the difference. Learn how to use swim metrics like pace, stroke count, stroke rate, and SWOLF to understand your technique, recognize fatigue, and make better training decisions. Start with a few simple measurements, then explore how advanced stroke analysis can reveal what is limiting your speed.
Read MoreThe 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.
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 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.
Read MoreStrong swimmers are built from the core out. If you're looking to improve your streamline, power through your turns, and maintain stroke efficiency when fatigue hits, this article is for you. Learn why swimming alone isn’t enough to build true core strength — and discover a proven training plan combining dryland, water-based drills, and smart video-based techniques to take your performance to the next level. Whether you're a competitive swimmer, coach, or parent, it’s time to get serious about core training.
→ Read the full guide and upgrade your core game.
Read MoreStruggling to feel the water, even with solid strength and training? Sculling may be the missing link. In this guide, Coach Dan Daly breaks down what sculling in swimming really is, why it matters, and how to build it into your weekly routine. You'll learn proven sculling swimming drills — from front scull to catch scull — and get practical tips to improve your body position, stroke connection, and sensory awareness in the water. Whether you’re a high school swimmer or a masters athlete, it’s time to reconnect with your stroke.
Read MoreLooking to sharpen your swim technique, build mental strength, or simply fall back in love with the water? This curated list of the best books about swimming covers everything from Olympic-level training to inspiring swimmer stories and cutting - edge coaching methods. Whether you're a competitive swimmer, a curious beginner, or a coach looking for fresh insights, these swimming books deliver motivation and practical takeaways alike. Dive in and discover new ways to elevate your performance - in the pool and beyond.
Read MoreThe backstroke flip turn isn't just a technical skill – it's often the difference between good and great in competitive swimming. In my 15 years of coaching, I've found the most common issue isn't physical – it's psychological. Fear of misjudging the wall or disorientation during rotation causes hesitation, robbing swimmers of efficiency. The good news? I've never met a swimmer who couldn't master this technique with the right approach. My 4-phase method breaks down this complex movement into manageable steps that build confidence and speed simultaneously.
Read MoreFor elite youth swimmers aiming for NCAA or national team success, finding the right swim club can be challenging. This blog highlights the top 15 U.S. swim programs and explores how personalized coaching, including technique analysis, dryland programming, and sports psychology, can supplement team training and fill gaps in performance development. Learn how Train Daly coaching helps swimmers reach their full potential, even in the most competitive environments.
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