Swim Training Roadmap
Every swimmer, whether a beginner or an experienced athlete, faces challenges along the way. Common struggles include refining technique, improving endurance, building strength, and optimizing nutrition. Without proper guidance, progress can be slow and frustrating.
At Train Daly, we provide a step-by-step swim training roadmap to help swimmers at all levels achieve their goals through structured training, expert coaching, and proven strategies. This guide will take you through each stage of the journey, showing you exactly how to train smarter and swim faster.
Step 1: Assess Your Current Level & Set Goals
Before jumping into training, it’s crucial to evaluate your starting point and define clear, achievable goals.
How to Identify Areas for Improvement:
Analyze your swim technique – Are you struggling with body position, breathing, or stroke efficiency?
Assess your mobility and strength – Do you struggle with range of motion or lack power in your strokes?
Review your endurance – Can you sustain your speed throughout a race and delay fatigue?
💡 Resources to Get Started: Read our blog on technique, strength, and mobility.
Step 2: Build a Strong Foundation with Dryland Training
Many swimmers overlook the importance of dryland training, yet it plays a crucial role in minimizing injury, improving mobility, and enhancing strength and power.
Why Dryland Training is Essential:
Reduces the risk of common swimming injuries.
Enhances core stability for better body control in the water.
Improves stroke power and efficiency.
👉 Don’t let limited pool time slow you down. Subscribe and train smarter with swim-specific strength workouts like this one!
Step 3: Perfect Your Technique with Video Analysis
Even small technique flaws can significantly impact your performance. Train Daly’s video analysis service helps swimmers fine-tune their strokes by providing personalized feedback.
How Video Analysis Helps You Improve:
Identifies inefficiencies in your stroke, turns, and starts.
Provides slow-motion breakdowns to pinpoint areas for refinement.
Offers customized drills to help you correct mistakes.
📹 Book a Video Analysis Session Today and take the guesswork out of your training.
Step 4: Follow a Personalized Swim Plan
A structured, personalized training plan is the fastest way to see real improvement.
Benefits of a Structured Swim Training Plan:
Virtual Coaching
Schedule your virtual coaching session today and take the guesswork out of your training.
Tailored workouts designed for your goals and skill level.
Weekly progress tracking to ensure continuous improvement.
One-on-one coaching support for feedback and adjustments.
Train Daly Coaching Options
Choose the coaching style that fits your goals and schedule — online or in-person.
➡️ Personal Swim Coaching, New York
Private swim coaching with Coach Dan in New York City. Custom swim workouts focused on technique, endurance, and speed for swimmers
➡️ 1-on-1 Dryland Coaching, New York
Build swim-specific mobility, strength, and power with personalized dryland training. Train in-person in New York City or virtually from anywhere
➡️ Custom Programming — Train from Anywhere
Get personalized remote coaching with custom swim and dryland plans, video analysis, expert feedback, and monthly check-ins — all delivered in-app for swimmers worldwide.
✅ Book a Free Consultation to get started!
Stay Consistent
Consistency wins the race. We’ll help you measure gains and stay motivated. Follow us on Instagram for daily tips and community support
Step 5: Start Your Swim Plan
You’ve got goals. We’ve got the swim training roadmap.
Whether you want to refine your freestyle, build strength out of the water, or prepare for your next meet, Train Daly gives you the tools and coaching to succeed.
✔ Download our FREE Guide: 6 Phases of Freestyle Swim and Dryland Guide
✔ Book a Free Coaching Consultation
✔ Follow us on YouTube & Instagram for drills, workouts & pro tips