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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Side Stroke Swimming: Tips and Technique

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Side Stroke Swimming: Tips and Technique

The 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.

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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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From Slow to Smooth: Improve Your Breaststroke Technique

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From Slow to Smooth: Improve Your Breaststroke Technique

Breaststroke can feel awkward and slow - but with the right technique, it becomes one of the most efficient strokes in swimming. In this guide, you'll learn how to refine your breaststroke kick, streamline your body position, and master stroke timing for smoother, faster swims. With expert coaching tips, in-pool drills, dryland exercises, and a complete 14-day training plan, this article is your roadmap to transforming your stroke. Whether you're a beginner or a competitive swimmer, it’s time to go from slow to smooth - one kick at a time.

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Feel the Surge: What Propulsion in Swimming Really Means

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Feel the Surge: What Propulsion in Swimming Really Means

Want to swim faster without just working harder? It all comes down to mastering propulsion. In this guide, Coach Dan Daly breaks down the science behind swimming propulsion, the difference between drag and lift forces, and how to improve your stroke for maximum speed. With targeted drills, smart use of training tools, and integrated dryland exercises, you’ll learn how to generate more forward motion with every stroke. Whether you're in the pool or open water, it’s time to feel the surge - and move smarter.

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

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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.

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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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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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