Beginner Swim Workouts: The Best Starting Point for Swimming Laps

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Beginner Swim Workouts: The Best Starting Point for Swimming Laps


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.

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How Many Laps Is a Mile in Swimming? Pool Sizes Explained

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How Many Laps Is a Mile in Swimming? Pool Sizes Explained

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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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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Sculling Swimming Drills: How to Build Feel for the Water

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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.

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How to Improve Your Dolphin Kick and Swim Faster

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How to Improve Your Dolphin Kick and Swim Faster

The dolphin kick is swimming’s not-so-secret weapon—used by elite swimmers to gain serious speed off every wall. In this guide, I break down how to build a powerful, efficient dolphin kick by focusing on core strength, ankle flexibility, and technique drills that deliver real results. From shaving seconds off race times to improving efficiency during underwater phases, a well-trained dolphin kick can be a true game-changer. I’ll walk you through practical tips, videos, and training progressions to help you develop a race-winning kick - one that starts at your core and finishes with faster, smoother swims.

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

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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!

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Top 7 Supplements for Swimming: Boost Performance, Endurance, and Recovery Safely

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Top 7 Supplements for Swimming: Boost Performance, Endurance, and Recovery Safely

Unlock your swimming potential with the right supplements. From creatine to beet juice, discover how these top 7 performance boosters can enhance power, endurance, and recovery. Learn what works, how to use them, and what to look for in safe supplements to support your training, while keeping nutrition and load management as your foundation.

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Is Swimming Hard? Breaking Down the Challenges

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Is Swimming Hard? Breaking Down the Challenges

Swimming challenges both the body and mind, making it one of the most rewarding sports. From mastering technical strokes to building endurance, each step offers unique benefits. Whether tackling open water or pool training, swimming improves strength, cardiovascular health, and mental focus. Learn why swimming is a rewarding challenge and how to make progress with the right guidance and resources. Ready to dive in? Discover more at Train Daly.

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Different Types of Swimming Strokes and Their Benefits

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Different Types of Swimming Strokes and Their Benefits

Discover the power of mastering different swimming strokes, from the speed of freestyle to the power of butterfly. Whether you're a beginner or advanced swimmer, understanding various swimming techniques can transform your performance in the water. Learn how each stroke serves a unique purpose, with practical tips for proper form, benefits, and dryland training exercises. This comprehensive guide helps you build endurance, prevent injuries, and become a more versatile swimmer. Perfect for fitness enthusiasts, competitive swimmers, and anyone looking to improve their swimming skills.

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