Five years, five wins – a tradition that has become both a personal benchmark and a celebration of consistency. Coach Dan Daly shares his journey at the Balaton Átúszás, Hungary’s iconic Lake Balaton swim. From pacing 1:31 per 100m to securing first in the M40 age group, he reflects on lessons learned in endurance, technique, and mindset that swimmers everywhere can apply to their own goals.
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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.
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.
Read MoreSprint swim workouts are essential for swimmers and triathletes looking to boost speed, power, and efficiency in the water. This guide breaks down how to build effective sprint sets for any level — from beginner drills to elite-level pre-meet tune-ups. You’ll learn how to structure your training, avoid common sprint mistakes, and integrate sprint kicks, drills, and high-intensity intervals into your weekly plan. Whether you’re prepping for a sprint triathlon or sharpening your 50 freestyle, these workouts are designed to help you swim stronger, smarter, and faster. Plus, we’ve included videos for technique and tempo guidance.
Read MoreBattle 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 MoreAlready 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 MoreThe 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 MoreFoggy goggles can wreck your focus and performance—especially when every turn, sprint, and breath counts. As a swim coach, I’ve seen how something as small as fog can cost big in the water. In this guide, I share the exact swimmer-tested methods I recommend to my athletes—from baby shampoo hacks to the gear habits that keep goggles crystal clear. Whether you’re training for your next meet or grinding through tough sets, these tips will help you stay sharp, confident, and fog-free. You’ve put in the work—now let’s make sure you can see it.
Read MoreSWOLF 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.
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Swimming · Triathlon · Endurance
