What Is a Flutter Kick? Technique, Muscles Worked, and Benefits

/
What Is a Flutter Kick? Technique, Muscles Worked, and Benefits

The flutter kick looks simple, but mastering it can transform your swimming. Done correctly, it lifts your hips, reduces drag, and adds real propulsion to your stroke. Out of the pool, the same motion builds stronger abs and hip stability. In this guide, I’ll walk you through proper flutter kick form, muscles worked, and key drills to make your kick more efficient – whether you’re chasing faster race times or a stronger core.

Read More

Dryland Swim Cords: The Best Stretch Cord Workouts for Swimmers

/
Dryland Swim Cords: The Best Stretch Cord Workouts for Swimmers

Dryland 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 More

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

/
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..

Read More

From Slow to Smooth: Improve Your Breaststroke Technique

/
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.

Read More

Feel the Surge: What Propulsion in Swimming Really Means

/
Feel the Surge: What Propulsion in Swimming Really Means

Want to swim faster without just working harder? It all comes down to mastering propulsion. In this guide, Coach Dan Daly breaks down the science behind swimming propulsion, the difference between drag and lift forces, and how to improve your stroke for maximum speed. With targeted drills, smart use of training tools, and integrated dryland exercises, you’ll learn how to generate more forward motion with every stroke. Whether you're in the pool or open water, it’s time to feel the surge - and move smarter.

Read More

Sculling Swimming Drills: How to Build Feel for the Water

/
Sculling Swimming Drills: How to Build Feel for the Water

Struggling 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 More

How to Swim Faster: 9 Proven Tips to Improve Your Speed

/
How to Swim Faster: 9 Proven Tips to Improve Your Speed

Looking to improve your swimming speed and technique? In this article, Coach Dan Daly shares nine proven tips on how to swim faster and get better at swimming. From mastering your technique and building a better feel for the water to practicing race pace and focusing on recovery, these tips are designed to help swimmers of all levels achieve their goals. Whether you're a beginner or a seasoned athlete, you'll find actionable advice to enhance your efficiency, build strength, and become a faster swimmer. Read on to dive into faster swimming!

Read More

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

/
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.

Read More

3 Essential Shoulder Exercises for Swimmers

/ Train Daly/
3 Essential Shoulder Exercises for Swimmers

The demands of competitive swimming require robust shoulder mobility, endurance, and power. The repetitive motions of the competitive strokes can stress the shoulder complex, emphasizing the need for well-rounded strength training outside the pool. Here, we discuss three crucial shoulder exercises that every swimmer should incorporate into their regimen.

Read More