Plyometric Exercises for Swimmers

/
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.

Read More

Freestyle Flip Turn Technique: How to Turn Faster Without Losing Speed

/
Freestyle Flip Turn Technique: How to Turn Faster Without Losing Speed

Flip turns are where races are won or quietly lost. Most swimmers focus on stroke technique and conditioning, but overlook the wall — the fastest place in the pool. A strong freestyle flip turn preserves momentum, creates speed, and keeps your swimming connected from wall to wall. In this guide, Coach Dan Daly breaks down flip turn technique step by step, covering approach, rotation, push-off, breathing, and drills that actually work — so you stop leaking speed and start turning faster.

Read More

Skipping Exercise for Warm-Up: Power Up Your Swim Session

/
Skipping Exercise for Warm-Up: Power Up Your Swim Session

Skipping might look simple, but it’s one of the most effective warm-up exercises a swimmer can use before getting in the water. Over the years, I’ve watched swimmers move better, feel stronger, and find their rhythm faster just by adding 20–30 seconds of skipping into their pre-pool routine. It activates your hips, builds coordination, and wakes up the elastic qualities you need for powerful kicking, starts, and turns. Whether you’re a beginner learning how to do the skipping exercise or an experienced swimmer looking for more speed, this warm-up helps you feel ready from your very first stroke.

Read More

Individual Medley Swimming: Stroke Order, Turns, and Training Tips

/
Individual Medley Swimming: Stroke Order, Turns, and Training Tips

The 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 More

Perfect Your Backstroke Flip Turn: A Coach's Proven System

/
Perfect Your Backstroke Flip Turn: A Coach's Proven System

The 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 More

The Explosive Swim Start: How to Launch Off the Swim Starting Blocks with Power

/
The Explosive Swim Start: How to Launch Off the Swim Starting Blocks with Power

A powerful swim start can set the tone for your entire race. Whether you are a sprinter looking for speed or a distance swimmer focused on efficiency, launching off the swimming starting blocks with precision can give you a competitive edge. This guide breaks down the key steps to mastering swim starts, from proper stance and explosive push-offs to streamlined water entry and underwater transitions. Plus, watch five expert coaching videos to refine your technique and improve your reaction time. Learn how to optimize your swimming dive start and shave crucial seconds off your race.

Read More