A strong freestyle catch can be the difference between working hard and swimming fast. In this guide, you'll learn six proven catch drills—including the Catch Up Drill, Fist Drill, and Catch Repeats—to improve your feel for the water, develop an Early Vertical Forearm (EVF), and create a more efficient freestyle stroke.
Read MoreMany swimmers try to improve their freestyle by focusing only on technique, but the real limitation is often mobility. In this guide, Coach Dan Daly explains how shoulder mobility, hip rotation, and thoracic spine mobility work together to create a smoother, more efficient stroke. You'll learn why proper freestyle body rotation matters, how movement restrictions affect your technique, and what simple dryland exercises can help you move better in the water. Whether you're a competitive swimmer, triathlete, or Masters swimmer, improving mobility can make your freestyle feel stronger, lighter, and more connected.
Read MoreButterfly has a reputation for being brutal—and for a lot of swimmers, it earns it. You train hard, your kick feels strong, and the first 25 looks solid. Then everything falls apart. Breathing gets rushed, arms feel heavy, and speed disappears. The problem usually isn’t fitness or effort. It’s timing, rhythm, and how well your body works as a system. Once those pieces connect, butterfly stops feeling like punishment and starts feeling controlled, fast, and repeatable.
Read MoreFlip 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 MoreSwim paddles are more than just a training accessory — they can be a powerful tool for building strength, improving technique, and developing a better feel for the water. The key is knowing how to choose the right paddle and when to use it. In this guide, I break down the best swim paddles for training and technique, share tips for safe use, and show you how to integrate paddle work into your swim program without risking shoulder injury.
Read MoreSwimming isn’t just cardio—it’s one of the most effective full-body workouts you can do. Every stroke activates major muscle groups across your shoulders, core, and legs, building strength, power, and endurance without the joint strain of land-based training.
In this full-body breakdown, Coach Dan Daly explains exactly what muscles swimming works—stroke by stroke—and how to train them both in and out of the pool. From lats and deltoids to glutes and core stabilizers, you’ll learn how to strengthen the key movers that drive faster, more efficient swimming.
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.
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Looking for a beginner swim workout plan to help you get started in the pool? This guide is designed for entry-level swimmers who want to build confidence, improve technique, and swim laps for fitness. You'll learn the best swim workouts for beginners, how many laps to swim, how long your workout should be, and essential tips for swimming workouts for beginners. Plus, get access to helpful videos on flutter kick technique and dryland exercises for swimmers. Whether you're swimming for exercise or training for your first race, this beginner swimming workout plan will help you swim smarter and stronger.
How many laps make a mile in swimming? It’s a common question – and the answer depends on your pool size, and what defines a “mile” in competitive pool swimming. In this guide, Coach Dan Daly breaks down the difference between a land mile, a swimming mile, and how to convert those into laps in 25-yard, 25-meter, and 50-meter pools. You’ll also learn how to track your laps more effectively using swim watches and lap counters, plus get a sample mile swim workout. Whether you’re a beginner, triathlete, or distance swimmer, this article gives you the clarity you need to train smarter and swim stronger - length by length, lap by lap.
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