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.
Read MoreKnowing 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.
Read MoreSkipping 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.
Read MoreYou 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.
Read MoreSwim 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.
Read MoreTapering 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.
Read MorePost-Activation Potentiation (PAP) is a science-backed training method proven to help swimmers move faster—instantly. By pairing short, high-intensity efforts with explosive movements, PAP training activates your nervous system for greater power and speed in the water. Learn how to apply this method with practical examples and exercises to boost your swimming performance.
Read MoreSwimming 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.
Read MoreSwim headphones are becoming more popular among competitive and fitness swimmers, from Shokz OpenSwim to Zygo systems with coach-to-swimmer audio. But do these tools actually improve your training? After testing them myself, I’ve found that while waterproof headphones can add rhythm and even real-time cues, nothing replaces clear, timely feedback. Here’s my perspective as a coach – and why video swim technique analysis remains the best way to create lasting improvements in your stroke.
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Swimming · Triathlon · Endurance
