Breaststroke Dryland Exercises for Power, Knee Health, and Technique

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Breaststroke Dryland Exercises for Power, Knee Health, and Technique

Breaststroke places unique demands on the hips, knees, and ankles, making stroke-specific dryland training essential for long-term improvement. In this guide, Coach Dan Daly shares the best breaststroke dryland exercises to build power, improve mobility, enhance technique, and support knee health. Learn why generic gym workouts often fail breaststrokers, how to develop better kick mechanics, and which movement patterns transfer most effectively to the pool. Whether you're a competitive swimmer, masters athlete, or triathlete, these practical strategies can help you swim a stronger, more efficient breaststroke.

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Push Ups for Swimmers: 5 Progressions for Strength & Freestyle Power

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Push Ups for Swimmers: 5 Progressions for Strength & Freestyle Power

Push ups for swimmers are one of the most effective dryland exercises for building upper body strength, shoulder stability, core control, and freestyle power. In this article, Coach Dan Daly shares a simple 5-step push up progression designed specifically for swimmers, from Hard Style Planks to full push ups. Learn how swimmer push ups can improve propulsion, bodyline control, and muscular endurance while supporting stronger, more efficient swimming performance.

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Reflections After Swimming Around Manhattan

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Reflections After Swimming Around Manhattan

What started as a 28.5-mile swim around Manhattan became something far more emotional and unexpected. In this documentary, Dan Daly reflects on endurance, fear, mentorship, open water swimming, and the powerful moment a younger swimmer realized he might one day attempt the challenge himself.

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USMS Spring Nationals 2026: Racing, Coaching, and Competing at 44

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USMS Spring Nationals 2026: Racing, Coaching, and Competing at 44

Dan Daly reflects on competing at USMS Spring Nationals 2026 in Greensboro, North Carolina, while sharing insights on sprint-focused swim training, dryland power development, and Masters swimming performance. The article highlights standout performances from Train Daly athletes, national-level racing results, and lessons learned from balancing speed, strength, and recovery at age 44. Perfect for competitive swimmers, Masters athletes, and coaches interested in US Masters Swimming Spring Nationals training strategies and race preparation.

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

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

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.

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Plyometric Exercises for Swimmers

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Plyometric Exercises for Swimmers

Plyometric exercises for swimmers can improve explosive starts, faster turns, underwater speed, and overall athletic performance when applied correctly. In this guide, Coach Dan Daly explains how swim-specific plyometric training helps swimmers develop reactive power, force transfer, coordination, and movement efficiency without unnecessary fatigue. Learn practical dryland exercises including bounding, depth drops, squat jumps, lateral pogos, and swim-specific jump drills designed to build explosive strength that actually transfers into the water for sprinting, starts, and race performance.

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Open Chain Exercises

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Open Chain Exercises

Open chain exercises, like leg extensions and bicep curls, isolate specific muscles but may not provide the functional benefits of closed chain movements. Learn how these exercises compare, their pros and cons, and when to include them in your routine, especially if you're recovering from an injury or need targeted muscle work. Discover how to balance open and closed chain exercises for optimal strength, stability, and athletic performance. Read the article.

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Resistance Training vs Cardio for Weight Loss: Which Burns More Fat?

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Resistance Training vs Cardio for Weight Loss: Which Burns More Fat?

There’s a common misconception that cardio is the most effective tool for fat loss. However, resistance training has been proven to outperform cardio by boosting metabolism and building lean muscle mass. In this article, we debunk the myths surrounding cardio and highlight the science-backed benefits of resistance training for fat loss. Learn why diet remains the cornerstone of fat loss, and how incorporating full-body resistance routines can help you achieve a leaner, more toned physique. Discover effective strategies to enhance your metabolism and reach your fitness goals.

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