Freestyle Flip Turn Technique: How to Turn Faster Without Losing Speed

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Freestyle Flip Turn Technique: How to Turn Faster Without Losing Speed

Flip turns are where races are won or quietly lost. Most swimmers focus on stroke technique and conditioning, but overlook the wall — the fastest place in the pool. A strong freestyle flip turn preserves momentum, creates speed, and keeps your swimming connected from wall to wall. In this guide, Coach Dan Daly breaks down flip turn technique step by step, covering approach, rotation, push-off, breathing, and drills that actually work — so you stop leaking speed and start turning faster.

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Swim Workouts for Triathletes: Training Plans, Drills & Open Water Tips

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Swim Workouts for Triathletes: Training Plans, Drills & Open Water Tips

Training for the swim leg of a triathlon? This guide covers everything from structured swim workouts for triathletes to real-world tips for open water success. You’ll learn how to train swimming for triathlon with drills, technique sets, and threshold workouts designed to build endurance and speed. With coaching insights and supporting video content, you’ll gain the confidence to tackle any swim triathlon event—from sprints to 70.3 distances. Whether you're a beginner learning to swim for triathlon or a seasoned athlete fine-tuning race pace, this coach-approved swim plan will help you get there.

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Mirrored Swim Goggles: Light vs Dark Lenses for Indoor and Outdoor Swimming

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Mirrored Swim Goggles: Light vs Dark Lenses for Indoor and Outdoor Swimming

Mirrored swim goggles aren’t just about style or sunny days—they’re about visual control.
Many swimmers choose goggles based on whether they’re mirrored or clear, but the real difference comes down to lens darkness. Light mirrored lenses can be perfect for indoor pools with harsh lighting, while dark mirrored lenses shine outdoors under strong sun. Once you understand how tint and mirror coatings work together, choosing the right goggles becomes simple—and your eyes stay relaxed, focused, and race-ready in any environment.

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Stability Ball Exercises for Swimmers: Build Core Strength, Balance, and Control

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Stability Ball Exercises for Swimmers: Build Core Strength, Balance, and Control

Stability ball training is one of the most effective ways for swimmers to build core strength, hip stability, and body control. In this guide, I break down the top stability ball exercises—including knee tucks, rollouts, glute bridges, and pikes—to help you swim faster with better technique.

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Master Your Race Pace: How to Find (and Train) Your Ideal Swimming Speed

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Master Your Race Pace: How to Find (and Train) Your Ideal Swimming Speed

Knowing your race pace—and how to train it—is what separates strong finishers from swimmers who fade halfway through a race. In this guide, Coach Dan Daly, CSCS, breaks down how to calculate your ideal pace, train it effectively, and adapt it for open water. Learn how stroke tempo, endurance sets, and data-driven tools can help you swim faster and more efficiently.

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Skipping Exercise for Warm-Up: Power Up Your Swim Session

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Skipping Exercise for Warm-Up: Power Up Your Swim Session

Skipping might look simple, but it’s one of the most effective warm-up exercises a swimmer can use before getting in the water. Over the years, I’ve watched swimmers move better, feel stronger, and find their rhythm faster just by adding 20–30 seconds of skipping into their pre-pool routine. It activates your hips, builds coordination, and wakes up the elastic qualities you need for powerful kicking, starts, and turns. Whether you’re a beginner learning how to do the skipping exercise or an experienced swimmer looking for more speed, this warm-up helps you feel ready from your very first stroke.

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How to Practice Swimming Without a Pool

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How to Practice Swimming Without a Pool

You don’t need a pool to keep improving. With the right at-home approach, you can practice swimming by sharpening your breathing, kick control, posture, and strength on land. These dryland swimming practice drills help you stay ready, stay connected to your stroke, and return to the water faster and more confident.

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Best Swim Paddles for Training and Technique

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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.

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Taper in Swimming: How to Peak at the Right Time

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Taper in Swimming: How to Peak at the Right Time

Tapering is the phase when smart swimmers do less to gain more. It’s a strategic reduction in training volume, while keeping intensity high, that lets your body recover, sharpen, and peak right when it matters most. In this article, Coach Dan Daly breaks down how to plan your taper, what to focus on in the pool and gym, and how to fine-tune race-day details so your best performance shows up when it counts.

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