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

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

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!

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Strength Training for Swimmers: The Best Gym Workout to Improve Performance

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Strength Training for Swimmers: The Best Gym Workout to Improve Performance

Strength training for swimmers is one of the most effective ways to improve power, efficiency, and durability in the water. This guide breaks down the best gym exercises, a practical workout plan, and how to structure your weekly routine for maximum performance. Learn how to build real strength without losing mobility or feel for the water. If you want your gym work to translate directly into faster swimming, this is where to start.

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Top 7 Supplements for Swimming: Boost Performance, Endurance, and Recovery Safely

/ Train Daly /
Top 7 Supplements for Swimming: Boost Performance, Endurance, and Recovery Safely

Unlock your swimming potential with the right supplements. From creatine to beet juice, discover how these top 7 performance boosters can enhance power, endurance, and recovery. Learn what works, how to use them, and what to look for in safe supplements to support your training, while keeping nutrition and load management as your foundation.

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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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The Explosive Swim Start: How to Launch Off the Swim Starting Blocks with Power

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The Explosive Swim Start: How to Launch Off the Swim Starting Blocks with Power

A powerful swim start can set the tone for your entire race. Whether you are a sprinter looking for speed or a distance swimmer focused on efficiency, launching off the swimming starting blocks with precision can give you a competitive edge. This guide breaks down the key steps to mastering swim starts, from proper stance and explosive push-offs to streamlined water entry and underwater transitions. Plus, watch five expert coaching videos to refine your technique and improve your reaction time. Learn how to optimize your swimming dive start and shave crucial seconds off your race.

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Different Types of Swimming Strokes and Their Benefits

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Different Types of Swimming Strokes and Their Benefits

Discover the power of mastering different swimming strokes, from the speed of freestyle to the power of butterfly. Whether you're a beginner or advanced swimmer, understanding various swimming techniques can transform your performance in the water. Learn how each stroke serves a unique purpose, with practical tips for proper form, benefits, and dryland training exercises. This comprehensive guide helps you build endurance, prevent injuries, and become a more versatile swimmer. Perfect for fitness enthusiasts, competitive swimmers, and anyone looking to improve their swimming skills.

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Preventing Common Swimming Injuries Through Proper Technique and Training

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Preventing Common Swimming Injuries Through Proper Technique and Training

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.

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How to Breathe While Swimming Freestyle? Tips to Stay Confident

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How to Breathe While Swimming Freestyle? Tips to Stay Confident

Freestyle swimming breathing can be one of the most challenging skills to master. Learning proper breathing techniques not only improves your rhythm and endurance but also helps you stay relaxed and efficient in the water. From head positioning and timing your breaths to overcoming common issues like water inhalation or feeling out of breath, this guide provides actionable tips for swimmers of all levels. With practice and drills, you can make freestyle breathing second nature and take your swimming to the next level. Read the full article.

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