November 30, 2023

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

November 30, 2023/ Dan Daly

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.

November 27, 2023

Age is Just a Number: Mastering Swimming at Any Age

November 27, 2023/ Train Daly/ Dan Daly

Age is not a barrier but an opportunity in competitive swimming. This inspiring post shares stories of swimmers over 35 who continue to excel in the pool. Learn how to stay competitive and improve your swimming performance with focused training sets, strength exercises, and smart training strategies.

November 16, 2023

Maximizing Swimming Performance in the Gym: The Myth of Sport-Specific Training

November 16, 2023/ Train Daly/ Dan Daly

Discover how to boost your swimming performance with gym-specific training. Learn about the best compound exercises tailored to the unique joint actions and muscle groups used in different swimming strokes. Understand why focusing on deadlifts, squats, pull-ups, and rotation exercises can lead to significant improvements in your swimming strength and power. Whether you specialize in short axis strokes like butterfly and breaststroke, or long axis strokes such as freestyle and backstroke, this post guides you through the optimal gym workout for swimmers.

November 10, 2023

Understanding Freestyle Kicking Tempos: The 2, 4, and 6-Beat Kick Swimming

November 10, 2023/ Train Daly/ Dan Daly

Dive into the nuances of freestyle swimming with our expert breakdown of the 2, 4, and 6-beat kick techniques. Learn how each style impacts your swim, the role of rhythm in propulsion, and tips for mastering these kicks for improved performance. Join us as we explore these essential swimming techniques for beginners and seasoned swimmers alike.

November 08, 2023

Improving Swim Performance: The Importance of Body Composition in Elite Swimmers

November 08, 2023/ Train Daly/ Dan Daly

Body composition is crucial for athletic performance, particularly in swimming, a sport that demands high physicality. Elite swimmers' physical makeup is extensively studied due to its strong correlation with water performance. Measurements such as body mass, height, skinfolds, and lean mass index (LMI) are used for analysis.

October 30, 2023

Sports Visualization and Meditation for Athletes: Mentally Preparing for the Big Event

October 30, 2023/ Train Daly/ Dan Daly

Your heart and lungs are conditioned, and your muscles are strong and powerful, but they may not be the most important organs to your success as an athlete. The power of the mind cannot be understated, especially when it comes to performance. For athletes preparing for a significant event, mental preparation is just as crucial as physical training. Visualization exercises, rooted in sports psychology practices, meditation, mantra, and envisioning positive outcomes, have become essential tools for athletes aiming to achieve peak performance. This article delves into the world of visualization exercises and how they can make a difference for athletes on the big stage.

October 18, 2023

Improve your Cardiovascular Swimming Performance: The Benefits of Beets and Nitric Oxide

October 18, 2023/ Train Daly/ Dan Daly

Beetroot is gaining traction among athletes for its ability to boost nitric oxide—a key player in cardiovascular performance. Whether you're drinking beet juice before a swim or adding beet chews to your training routine, beets can help improve endurance, oxygen delivery, and even adaptation to altitude. This guide explains how beets and nitric oxide support swimmers and how much beetroot to take before a workout for best results. Read on to explore how beets can elevate your swim training!

October 13, 2023

Stroke for Stroke: 10 Winning Practices of the Best Swimmers

October 13, 2023/ Train Daly/ Dan Daly

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:

October 04, 2023

Exploring How Water Temperature Affects Swimming Paces

October 04, 2023/ Dan Daly

Water temperature can indeed impact swimming paces and performance. Warm and cold water temperatures can have both positive and negative effects on swimmers:

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