October 12, 2025

Dryland Swim Cords: The Best Stretch Cord Workouts for Swimmers

October 12, 2025/ Dan Daly

Dryland swim cords are one of the most effective tools for building swimming strength and refining technique outside the pool. In this guide, I share my top cord drills for freestyle and butterfly, complete with videos to follow along. You’ll learn how to set up cords properly, avoid common mistakes, and use them to reinforce your stroke mechanics. Whether you’re a beginner or a competitive swimmer, these workouts will make your time in the water more efficient.

September 14, 2025

Manhattan Island Marathon Swim: My 7 Hour 35 Minute Journey

September 14, 2025/ Dan Daly

On September 10, 2025, I completed my solo Manhattan Island Marathon Swim, covering the 28.5-mile current assisted marathon swim distance in 7 hours and 35 minutes. After years of coaching and crewing this event, I finally took on the challenge myself. From the fast chop of the East River to the long Harlem and the powerful Hudson, the day was a test of rhythm, patience, and resilience — the true essence of marathon swimming.

July 16, 2025

From Side Stroke to Combat Side Stroke: How to Transition Your Technique

July 16, 2025/ Dan Daly

Already confident with your side stroke? It’s time to level up with the combat side stroke – a tactical swim used by Navy SEALs and elite military swimmers. In this article, Coach Dan Daly breaks down the combat swimmer stroke step-by-step, explains the key differences from traditional side stroke, and shares a poolside demonstration using butterfly and breaststroke strengths. Whether you're training for fitness, open water, or tactical readiness, this guide will help you build control, efficiency, and endurance in the water.

April 17, 2025

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

April 17, 2025/ Dan Daly

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!

March 03, 2025

Preventing Common Swimming Injuries Through Proper Technique and Training

March 03, 2025/ Dan Daly

Swimming is a fantastic sport that offers numerous health benefits, but without proper technique, these benefits can be overshadowed by nagging injuries. As a swim coach for over 15 years, I've identified four primary causes of swimming injuries: overuse, flawed stroke mechanics, muscle imbalances, and insufficient warm-up. In this comprehensive guide, I share technical adjustments for freestyle, backstroke, butterfly and breaststroke that prevent injury, along with strategic strength training protocols. Learn how to implement a weekly prevention routine that addresses swimmer's shoulder, neck pain, and breaststroker's knee for sustainable, injury-free swimming.

February 19, 2025

The Role of a Strength and Conditioning Coach in Swimming

February 19, 2025/ Dan Daly

A strength and conditioning coach plays a vital role in enhancing swimming performance by reducing injury, and improving mobility, endurance and power. For swimmers, tailored programs target key areas like shoulder mobility, core stability, strong pulls, and powerful starts. As a Certified Strength and Conditioning Specialist (CSCS), Dan Daly shares expert insights into how these programs are designed to meet the unique demands of swimming. Discover the transformative impact of strength and conditioning on swimmers of all levels and why is a game-changer for success in the water. Read more!

December 06, 2024

Holiday Gift Guide: Best Gifts for Swimmers

December 06, 2024/ Train Daly/ Dan Daly

Looking for the perfect gift for the swimmer in your life? I am grateful to work with these companies, and could not coach or train the way I do without them. Read why these four brands and products are indispensable in my training, and take advantage of some exclusive discounts as part of the Train Daly community. Happy Holidays!

October 17, 2024

3 Essential Shoulder Exercises for Swimmers

October 17, 2024/ Train Daly/ Dan Daly

The demands of competitive swimming require robust shoulder mobility, endurance, and power. The repetitive motions of the competitive strokes can stress the shoulder complex, emphasizing the need for well-rounded strength training outside the pool. Here, we discuss three crucial shoulder exercises that every swimmer should incorporate into their regimen.

October 02, 2024

Top 15 Youth U.S. Swim Teams & How Personalized Coaching Fills Performance Gaps for Youth Swimmers

October 02, 2024/ Train Daly, LLC/ Dan Daly

For elite youth swimmers aiming for NCAA or national team success, finding the right swim club can be challenging. This blog highlights the top 15 U.S. swim programs and explores how personalized coaching, including technique analysis, dryland programming, and sports psychology, can supplement team training and fill gaps in performance development. Learn how Train Daly coaching helps swimmers reach their full potential, even in the most competitive environments.

Blog