February 10, 2026

How Many Calories Does Swimming Burn Per Hour? Find Out Now!

February 10, 2026/ Dan Daly

Swimming is often praised as one of the best full-body workouts—but how many calories does swimming actually burn? The answer depends on your stroke, intensity, body weight, and even water temperature. As a coach, I’ve seen swimmers torch 400–700+ calories per hour, especially during high-effort training sets. In this article, we’ll break down how many calories you burn swimming by stroke, duration, and distance—and help you make the most of every lap. Whether you're aiming for fitness or performance, here's what you need to know.

October 30, 2025

What Muscles Does Swimming Work?

October 30, 2025/ Dan Daly

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.

July 21, 2025

How Many Laps Is a Mile in Swimming? Pool Sizes Explained

July 21, 2025/ Dan Daly

How many laps make a mile in swimming? It’s a common question – and the answer depends on your pool size, and what defines a “mile” in competitive pool swimming. In this guide, Coach Dan Daly breaks down the difference between a land mile, a swimming mile, and how to convert those into laps in 25-yard, 25-meter, and 50-meter pools. You’ll also learn how to track your laps more effectively using swim watches and lap counters, plus get a sample mile swim workout. Whether you’re a beginner, triathlete, or distance swimmer, this article gives you the clarity you need to train smarter and swim stronger - length by length, lap by lap.

June 25, 2025

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

June 25, 2025/ Dan Daly

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.

April 24, 2025

How to Swim Long Distance with Better Technique

April 24, 2025/ Dan Daly

Mastering long-distance swimming isn’t just about endurance—it’s about technique, pacing, and mental strength. As a Certified Strength and Conditioning Specialist, I’ve coached athletes from local events to Olympic trials, refining their stroke efficiency, breathing patterns, and training plans. In this guide, I’ll share expert tips on improving body position, increasing distance per stroke, and building stamina through structured workouts. Whether you're preparing for a 5K swim or just want to swim farther with less effort, these proven strategies will help you conquer long-distance swimming with confidence.

March 30, 2025

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

March 30, 2025/ Train Daly / Dan Daly

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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