Cramps during swimming can stop your workout cold—but they don’t have to. Whether you struggle with foot cramps while swimming, calf cramps, or sudden toe spasms, this guide breaks down the causes and gives you practical, proven strategies to stop them. Learn what to do if a cramp strikes mid-swim, how to strengthen the right muscles on land, and how to boost mobility for smoother performance. Plus, watch two videos with exercises and foam rolling techniques to help you stay strong, mobile, and cramp-free in the water.

Want to swim faster without just working harder? It all comes down to mastering propulsion. In this guide, Coach Dan Daly breaks down the science behind swimming propulsion, the difference between drag and lift forces, and how to improve your stroke for maximum speed. With targeted drills, smart use of training tools, and integrated dryland exercises, you’ll learn how to generate more forward motion with every stroke. Whether you're in the pool or open water, it’s time to feel the surge - and move smarter.