Knowing your race pace—and how to train it—is what separates strong finishers from swimmers who fade halfway through a race. In this guide, Coach Dan Daly, CSCS, breaks down how to calculate your ideal pace, train it effectively, and adapt it for open water. Learn how stroke tempo, endurance sets, and data-driven tools can help you swim faster and more efficiently.
Read MoreTapering 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 MorePost-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 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 MoreBattle 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 MoreThe side stroke is one of swimming’s most overlooked techniques — but it offers serious benefits for control, recovery, and efficiency in the water. Whether you’re training for open water, improving body rotation, or learning how to breathe with ease, sidestroke swimming builds skills that transfer across all strokes. In this guide, I’ll break down sidestroke mechanics, introduce dryland exercises to improve your mobility and stability, and walk you through my go-to swim drills — each with a video link. If you’re ready to add a powerful, low-impact stroke to your skill set, start here.
Read MoreStruggling 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 MoreMastering long-distance swimming isn’t just about endurance—it’s about technique, pacing, and mental strength. As a Certified Strength and Conditioning Specialist, I’ve coached athletes from local events to Olympic trials, refining their stroke efficiency, breathing patterns, and training plans. In this guide, I’ll share expert tips on improving body position, increasing distance per stroke, and building stamina through structured workouts. Whether you're preparing for a 5K swim or just want to swim farther with less effort, these proven strategies will help you conquer long-distance swimming with confidence.
Read MoreChoosing 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.
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Swimming · Triathlon · Endurance
