How to Improve Your Backstroke and Drop Time This Season

/
How to Improve Your Backstroke and Drop Time This Season

Want to swim faster backstroke and finally drop time this season? In this guide, you'll learn how to improve your backstroke technique, fix common mistakes, and train smarter with purpose-built sets. From body position and kick rhythm to turns and underwater work, we cover everything competitive swimmers need to fine-tune their backstroke. You’ll also get practical backstroke tips, drill recommendations, and video resources to help you feel more connected in the water. Whether you're just learning how to swim backstroke or refining your race strategy, this article gives you a clear path to faster, smoother swimming.

Read More

Best Swim Paddles for Training and Technique

/

Swim paddles are more than just a training accessory — they can be a powerful tool for building strength, improving technique, and developing a better feel for the water. The key is knowing how to choose the right paddle and when to use it. In this guide, I break down the best swim paddles for training and technique, share tips for safe use, and show you how to integrate paddle work into your swim program without risking shoulder injury.

Read More

What Muscles Does Swimming Work?

/
What Muscles Does Swimming Work?

Swimming 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 More

Individual Medley Swimming: Stroke Order, Turns, and Training Tips

/
Individual Medley Swimming: Stroke Order, Turns, and Training Tips

The individual medley (IM) is one of swimming’s toughest and most rewarding events. Unlike single-stroke races, medley swimming tests your mastery across butterfly, backstroke, breaststroke, and freestyle — plus the precision of three transitions. In this article, I break down the official individual medley order, explain how it differs from the medley relay order, and share coaching tips for smoother turns and smarter training. Whether you’re chasing your next PR or curious about the 200m individual medley world record, you’ll learn how to build complete swimming performance and race the IM with more confidence.

Read More

Beginner Swim Workouts: The Best Starting Point for Swimming Laps

/
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.

Read More

Battle Ropes Workout: 4 Dynamic Drills to Build Strength & Burn Fat

/
Battle Ropes Workout: 4 Dynamic Drills to Build Strength & Burn Fat

Battle 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 More

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

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

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.

Read More

Side Stroke Swimming: Tips and Technique

/
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.

Read More

SWOLF in Swimming: How to Calculate It and Use It to Get Faster

/
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.

Read More