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

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

How to Practice Swimming Without a Pool

/
How to Practice Swimming Without a Pool

You don’t need a pool to keep improving. With the right at-home approach, you can practice swimming by sharpening your breathing, kick control, posture, and strength on land. These dryland swimming practice drills help you stay ready, stay connected to your stroke, and return to the water faster and more confident.

Read More

What Is a Smith Machine? Pros, Cons, and How to Use It Right

/
What Is a Smith Machine? Pros, Cons, and How to Use It Right

The Smith machine has its place—but only when used with purpose. In this article, I break down what the Smith machine is, its pros and cons, and how swimmers can use it strategically to build upper-body strength and shoulder stability. Plus, I’ll show you two simple bodyweight progressions—Inverted Rows and Elevated Push-Ups—that I’ve used with swimmers of all levels. If you want strength that transfers to the pool, start by training smart on land.

Read More

Stroke for Stroke: 10 Winning Practices of the Best Swimmers

/ Train Daly/
Stroke for Stroke: 10 Winning Practices of the Best Swimmers

Achieving greatness in the world of competitive swimming demands unwavering commitment and a well-structured training routine. Let's delve into the crucial components that shape the training regimens of the best swimmers:

Read More

Swimming Strength: Unlocking Your Potential with Weight Training

/ Train Daly /
Swimming Strength: Unlocking Your Potential with Weight Training

What should a swimmer focus on building: strength, hypertrophy, or both? And how should time be allocated? Let's explore this topic and discover how weight training can complement your swimming performance

Read More