Manhattan Island Marathon Swim: My 7 Hour 35 Minute Journey

/
Manhattan Island Marathon Swim: My 7 Hour 35 Minute Journey

On September 10, 2025, I completed my solo Manhattan Island Marathon Swim, covering the 28.5-mile current assisted marathon swim distance in 7 hours and 35 minutes. After years of coaching and crewing this event, I finally took on the challenge myself. From the fast chop of the East River to the long Harlem and the powerful Hudson, the day was a test of rhythm, patience, and resilience — the true essence of marathon swimming.

Read More

Best Core Workouts for Swimmers: Build a Stronger, Faster Body in and out of the Pool

/
Best Core Workouts for Swimmers: Build a Stronger, Faster Body in and out of the Pool

Strong swimmers are built from the core out. If you're looking to improve your streamline, power through your turns, and maintain stroke efficiency when fatigue hits, this article is for you. Learn why swimming alone isn’t enough to build true core strength — and discover a proven training plan combining dryland, water-based drills, and smart video-based techniques to take your performance to the next level. Whether you're a competitive swimmer, coach, or parent, it’s time to get serious about core training.

→ Read the full guide and upgrade your core game.

Read More

Swim Lane Etiquette: How to Share the Pool Without Losing Your Cool

/
Swim Lane Etiquette: How to Share the Pool Without Losing Your Cool

Swim lanes can get crowded, especially during open lap sessions. Whether you're training for competition or just getting in your daily laps, knowing how to share the pool makes everyone's experience smoother. This guide covers essential swimming pool etiquette – from how to join a lane, circle swim, and pass politely, to understanding lane speeds and handling accidental bumps. Respect in the pool isn't just about rules – it's about awareness, communication, and a little courtesy. If you've ever wondered what lane swimming really means or how wide a swimming lane is, this article breaks it down simply and clearly.

Read More

Swim Workouts for Triathletes: Build Speed and Endurance for Race Day

/
Swim Workouts for Triathletes: Build Speed and Endurance for Race Day

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.

Read More

Beginner Swim Workouts: The Best Starting Point for Swimming Laps

/
Beginner Swim Workouts: The Best Starting Point for Swimming Laps


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.

Read More

How Many Laps Is a Mile in Swimming? Pool Sizes Explained

/
How Many Laps Is a Mile in Swimming? Pool Sizes Explained

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 More

Sprint Swim Workouts: Build Explosive Speed and Power in the Pool

/
Sprint Swim Workouts: Build Explosive Speed and Power in the Pool

Sprint 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 More

Battle Ropes Workout: 4 Dynamic Drills to Build Strength & Burn Fat

/
Battle Ropes Workout: 4 Dynamic Drills to Build Strength & Burn Fat

Battle 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 More

From Side Stroke to Combat Side Stroke: How to Transition Your Technique

/
From Side Stroke to Combat Side Stroke: How to Transition Your Technique

Already 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 More