The Best Dryland Circuit Training for Swimmers Using a Vasa Trainer

/
The Best Dryland Circuit Training for Swimmers Using a Vasa Trainer

Learn how to build strength that transfers directly to faster swimming with this swimming circuit training workout from Train Daly. This five-exercise swimming dryland circuit combines mobility, power, shoulder stability, rotational core strength, and swim-specific pulling using a Vasa Trainer and simple dryland exercises. Whether you're a competitive swimmer, triathlete, open water athlete, or training at home, you'll discover how dryland circuit training for swimmers can improve endurance, stroke mechanics, and overall performance. The article also includes exercise instructions, training recommendations, and home-based alternatives for swimmers without specialized equipment.

Read More

Why Your Shoulder Hurts From Swimming

/
Why Your Shoulder Hurts From Swimming

Repetitive overhead motion, flawed catch mechanics, and muscle imbalances can gradually lead to pain and inflammation in swimmers. This article breaks down the most common causes of shoulder discomfort in freestyle and breaststroke, the warning signs you shouldn’t ignore, and practical strategies to improve technique, build stability, and support long-term shoulder health and performance in the pool.

Read More

Breaststroke Dryland Exercises for Power, Knee Health, and Technique

/
Breaststroke Dryland Exercises for Power, Knee Health, and Technique

Breaststroke places unique demands on the hips, knees, and ankles, making stroke-specific dryland training essential for long-term improvement. In this guide, Coach Dan Daly shares the best breaststroke dryland exercises to build power, improve mobility, enhance technique, and support knee health. Learn why generic gym workouts often fail breaststrokers, how to develop better kick mechanics, and which movement patterns transfer most effectively to the pool. Whether you're a competitive swimmer, masters athlete, or triathlete, these practical strategies can help you swim a stronger, more efficient breaststroke.

Read More

Push Ups for Swimmers: 5 Progressions for Strength & Freestyle Power

/
Push Ups for Swimmers: 5 Progressions for Strength & Freestyle Power

Push ups for swimmers are one of the most effective dryland exercises for building upper body strength, shoulder stability, core control, and freestyle power. In this article, Coach Dan Daly shares a simple 5-step push up progression designed specifically for swimmers, from Hard Style Planks to full push ups. Learn how swimmer push ups can improve propulsion, bodyline control, and muscular endurance while supporting stronger, more efficient swimming performance.

Read More

Bodyweight Training for Swimmers: Dryland That Works

/
Bodyweight Training for Swimmers: Dryland That Works

Swimmers don’t get faster by chasing fatigue on land. They get faster by learning how to organize force. This guide breaks down the theory behind bodyweight training for swimmers, explaining how dryland improves coordination, shoulder stability, and lower-body power — and why bodyweight work often transfers better than traditional strength training.

Read More

How to Warm Up Before Swimming: The Best Pre-Swim Warm-Up Routine

/
How to Warm Up Before Swimming: The Best Pre-Swim Warm-Up Routine

Warming up properly is essential for peak performance and injury prevention, whether you’re an athlete or a casual exerciser. Unlike traditional warm-ups, which often rely on jogging and static stretching, dynamic warm-ups are designed to raise core temperature, activate the central nervous system, and prepare the muscles and joints through activity-specific movements. This approach increases heart rate, circulation, and flexibility while keeping you mentally engaged. Want to learn how to incorporate dynamic movements into your warm-up? -Read article.

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

Taper in Swimming: How to Peak at the Right Time

/
Taper in Swimming: How to Peak at the Right Time

Tapering is the phase when smart swimmers do less to gain more. It’s a strategic reduction in training volume, while keeping intensity high, that lets your body recover, sharpen, and peak right when it matters most. In this article, Coach Dan Daly breaks down how to plan your taper, what to focus on in the pool and gym, and how to fine-tune race-day details so your best performance shows up when it counts.

Read More

Post-Activation Potentiation in Swimming: How to Instantly Boost Your Swimming Speed

/
Post-Activation Potentiation in Swimming: How to Instantly Boost Your Swimming Speed

Post-Activation Potentiation (PAP) is a science-backed training method proven to help swimmers move faster—instantly. By pairing short, high-intensity efforts with explosive movements, PAP training activates your nervous system for greater power and speed in the water. Learn how to apply this method with practical examples and exercises to boost your swimming performance.

Read More