Dan Daly
@traindaly.bsky.social
Dryland & Swim Coaching 💪🏊♂️🏊♀️
1-on-1 virtual & in-person training
Personalized programs & subscriptions
Youth • Masters • Triathletes • Open Water
traindaly.com
1-on-1 virtual & in-person training
Personalized programs & subscriptions
Youth • Masters • Triathletes • Open Water
traindaly.com
Endurance vs power isn’t either/or — you need both. For 2–6 mile swims, most athletes race best with a steady sub-max pace. Elites can hold powerful 100m paces for miles, but most adults shouldn’t train like that. Build aerobic base, then add goal-pace work.
November 22, 2025 at 3:33 PM
Endurance vs power isn’t either/or — you need both. For 2–6 mile swims, most athletes race best with a steady sub-max pace. Elites can hold powerful 100m paces for miles, but most adults shouldn’t train like that. Build aerobic base, then add goal-pace work.
Water rewards swimmers with rhythm not resistance
November 11, 2025 at 1:33 AM
Water rewards swimmers with rhythm not resistance
Swimmers you rise to the standards you set
November 1, 2025 at 8:19 PM
Swimmers you rise to the standards you set
I used to think swimming was all about grinding harder — more laps, more sets, more pain.
But that mindset killed my love for the sport.
Then I stopped asking “How hard can I push?” and started asking “How well can I move?”
Real progress isn’t forced — it’s built. 🌊
But that mindset killed my love for the sport.
Then I stopped asking “How hard can I push?” and started asking “How well can I move?”
Real progress isn’t forced — it’s built. 🌊
November 1, 2025 at 2:06 PM
I used to think swimming was all about grinding harder — more laps, more sets, more pain.
But that mindset killed my love for the sport.
Then I stopped asking “How hard can I push?” and started asking “How well can I move?”
Real progress isn’t forced — it’s built. 🌊
But that mindset killed my love for the sport.
Then I stopped asking “How hard can I push?” and started asking “How well can I move?”
Real progress isn’t forced — it’s built. 🌊
Most swimmers think core work = crunches. Wrong.
Your core links your upper & lower body — every kick, pull, & breath depends on it.
Train to brace, breathe & stabilize, not just burn.
That’s how you move efficiently & swim faster. 💪🌊
Comment “ABS” if you want to train your core like a swimmer.
Your core links your upper & lower body — every kick, pull, & breath depends on it.
Train to brace, breathe & stabilize, not just burn.
That’s how you move efficiently & swim faster. 💪🌊
Comment “ABS” if you want to train your core like a swimmer.
October 31, 2025 at 11:47 AM
Most swimmers think core work = crunches. Wrong.
Your core links your upper & lower body — every kick, pull, & breath depends on it.
Train to brace, breathe & stabilize, not just burn.
That’s how you move efficiently & swim faster. 💪🌊
Comment “ABS” if you want to train your core like a swimmer.
Your core links your upper & lower body — every kick, pull, & breath depends on it.
Train to brace, breathe & stabilize, not just burn.
That’s how you move efficiently & swim faster. 💪🌊
Comment “ABS” if you want to train your core like a swimmer.
Stop chasing numbers that make you slower.
Strength training for swimmers isn’t about bulk — it’s about power ⚡️
Fewer reps. More intent. More speed.
That’s how you swim faster and hold form longer. 🏊♂️
Strength training for swimmers isn’t about bulk — it’s about power ⚡️
Fewer reps. More intent. More speed.
That’s how you swim faster and hold form longer. 🏊♂️
October 30, 2025 at 4:02 PM
Stop chasing numbers that make you slower.
Strength training for swimmers isn’t about bulk — it’s about power ⚡️
Fewer reps. More intent. More speed.
That’s how you swim faster and hold form longer. 🏊♂️
Strength training for swimmers isn’t about bulk — it’s about power ⚡️
Fewer reps. More intent. More speed.
That’s how you swim faster and hold form longer. 🏊♂️
Did you have your transformation yet? 👇🏼
October 30, 2025 at 1:36 AM
Did you have your transformation yet? 👇🏼
If your goal is speed:
🔥 80% of training = swim
🔥 20% = strength
But that 20% is the multiplier.
🔥 80% of training = swim
🔥 20% = strength
But that 20% is the multiplier.
October 29, 2025 at 12:57 PM
If your goal is speed:
🔥 80% of training = swim
🔥 20% = strength
But that 20% is the multiplier.
🔥 80% of training = swim
🔥 20% = strength
But that 20% is the multiplier.
Can’t swim more than 25m fly?
Fix these 5, and you’ll finally feel smooth, in control, and able to hold your fly beyond 25m.
Fix these 5, and you’ll finally feel smooth, in control, and able to hold your fly beyond 25m.
October 29, 2025 at 12:32 AM
Can’t swim more than 25m fly?
Fix these 5, and you’ll finally feel smooth, in control, and able to hold your fly beyond 25m.
Fix these 5, and you’ll finally feel smooth, in control, and able to hold your fly beyond 25m.
Caught someone mid-lap?
In practice: light tap = “I’m here.” Pass mid-lane or swap at the wall.
In public swim: skip the foot tap, wait for space, and keep it chill. A bump isn’t personal—smile, reset, and keep the lane flowing. 🌊
In practice: light tap = “I’m here.” Pass mid-lane or swap at the wall.
In public swim: skip the foot tap, wait for space, and keep it chill. A bump isn’t personal—smile, reset, and keep the lane flowing. 🌊
October 22, 2025 at 1:22 AM
Caught someone mid-lap?
In practice: light tap = “I’m here.” Pass mid-lane or swap at the wall.
In public swim: skip the foot tap, wait for space, and keep it chill. A bump isn’t personal—smile, reset, and keep the lane flowing. 🌊
In practice: light tap = “I’m here.” Pass mid-lane or swap at the wall.
In public swim: skip the foot tap, wait for space, and keep it chill. A bump isn’t personal—smile, reset, and keep the lane flowing. 🌊
Most swimmers think “diet” = food. 🙅
But your movement diet matters too.
Sitting, slouching & switching off outside the pool trains the opposite of fast swimming.
Tight hips & weak posture kill bodyline & power.
Move like an athlete all day. 🤸🏊♂️
But your movement diet matters too.
Sitting, slouching & switching off outside the pool trains the opposite of fast swimming.
Tight hips & weak posture kill bodyline & power.
Move like an athlete all day. 🤸🏊♂️
October 17, 2025 at 5:54 PM
Most swimmers think “diet” = food. 🙅
But your movement diet matters too.
Sitting, slouching & switching off outside the pool trains the opposite of fast swimming.
Tight hips & weak posture kill bodyline & power.
Move like an athlete all day. 🤸🏊♂️
But your movement diet matters too.
Sitting, slouching & switching off outside the pool trains the opposite of fast swimming.
Tight hips & weak posture kill bodyline & power.
Move like an athlete all day. 🤸🏊♂️
Elite swimmers aren’t “just swimmers.”
They’re athletes.
Run. Jump. Lift. Throw.
Then swim.
They’re athletes.
Run. Jump. Lift. Throw.
Then swim.
October 16, 2025 at 6:01 PM
Elite swimmers aren’t “just swimmers.”
They’re athletes.
Run. Jump. Lift. Throw.
Then swim.
They’re athletes.
Run. Jump. Lift. Throw.
Then swim.
Pull-ups improve your pull.
Push-ups improve your finish.
Swim faster and have better muscular balance by mastering both.
Push-ups improve your finish.
Swim faster and have better muscular balance by mastering both.
October 15, 2025 at 8:45 PM
Pull-ups improve your pull.
Push-ups improve your finish.
Swim faster and have better muscular balance by mastering both.
Push-ups improve your finish.
Swim faster and have better muscular balance by mastering both.
Sprint swimmers lift heavy.
Distance swimmers should too.
Endurance is built in the pool. Strength is built in the gym.
Distance swimmers should too.
Endurance is built in the pool. Strength is built in the gym.
October 15, 2025 at 1:57 AM
Sprint swimmers lift heavy.
Distance swimmers should too.
Endurance is built in the pool. Strength is built in the gym.
Distance swimmers should too.
Endurance is built in the pool. Strength is built in the gym.
Want more distance per stroke?
Don’t just stretch more.
Build strength in the range you swim through. Mobility + load = usable reach.
Don’t just stretch more.
Build strength in the range you swim through. Mobility + load = usable reach.
October 14, 2025 at 12:48 PM
Want more distance per stroke?
Don’t just stretch more.
Build strength in the range you swim through. Mobility + load = usable reach.
Don’t just stretch more.
Build strength in the range you swim through. Mobility + load = usable reach.
The power of streamline 🏊♂️
Most swimmers lose seconds before their first stroke.
A bad streamline = drag, broken rhythm, wasted energy.
Same effort. Same fitness.
One glides. One fights.
Who wins?
Comment “FREESTYLE” & I’ll send my top streamline drills 👇
Most swimmers lose seconds before their first stroke.
A bad streamline = drag, broken rhythm, wasted energy.
Same effort. Same fitness.
One glides. One fights.
Who wins?
Comment “FREESTYLE” & I’ll send my top streamline drills 👇
October 13, 2025 at 5:48 PM
The power of streamline 🏊♂️
Most swimmers lose seconds before their first stroke.
A bad streamline = drag, broken rhythm, wasted energy.
Same effort. Same fitness.
One glides. One fights.
Who wins?
Comment “FREESTYLE” & I’ll send my top streamline drills 👇
Most swimmers lose seconds before their first stroke.
A bad streamline = drag, broken rhythm, wasted energy.
Same effort. Same fitness.
One glides. One fights.
Who wins?
Comment “FREESTYLE” & I’ll send my top streamline drills 👇
Dryland isn’t “extra.”
It’s swim-specific insurance against shoulder pain + burnout. 🛡️
It’s swim-specific insurance against shoulder pain + burnout. 🛡️
October 12, 2025 at 12:03 PM
Dryland isn’t “extra.”
It’s swim-specific insurance against shoulder pain + burnout. 🛡️
It’s swim-specific insurance against shoulder pain + burnout. 🛡️
If your 100m freestyle is over 2:00 swimming more won’t fix it
🚫 More laps
🚫 Hours in the gym
🚫 Fancy gear
✅ Body line — hips high, reduce drag
✅ Breathing & timing — no rhythm breaks
✅ Propulsion — connect pull + kick into one system
Comment “FREESTYLE” for a free guide
🚫 More laps
🚫 Hours in the gym
🚫 Fancy gear
✅ Body line — hips high, reduce drag
✅ Breathing & timing — no rhythm breaks
✅ Propulsion — connect pull + kick into one system
Comment “FREESTYLE” for a free guide
October 11, 2025 at 11:22 PM
If your 100m freestyle is over 2:00 swimming more won’t fix it
🚫 More laps
🚫 Hours in the gym
🚫 Fancy gear
✅ Body line — hips high, reduce drag
✅ Breathing & timing — no rhythm breaks
✅ Propulsion — connect pull + kick into one system
Comment “FREESTYLE” for a free guide
🚫 More laps
🚫 Hours in the gym
🚫 Fancy gear
✅ Body line — hips high, reduce drag
✅ Breathing & timing — no rhythm breaks
✅ Propulsion — connect pull + kick into one system
Comment “FREESTYLE” for a free guide
Every stroke is a plank in motion.
If your core collapses, your speed leaks.
Strong streamline → strong swim.
If your core collapses, your speed leaks.
Strong streamline → strong swim.
October 11, 2025 at 12:03 PM
Every stroke is a plank in motion.
If your core collapses, your speed leaks.
Strong streamline → strong swim.
If your core collapses, your speed leaks.
Strong streamline → strong swim.
Swimmers: stop ignoring legs in the gym.
Squats & deadlifts = stronger kick, better starts, more power off walls. 🚀
Squats & deadlifts = stronger kick, better starts, more power off walls. 🚀
October 11, 2025 at 12:46 AM
Swimmers: stop ignoring legs in the gym.
Squats & deadlifts = stronger kick, better starts, more power off walls. 🚀
Squats & deadlifts = stronger kick, better starts, more power off walls. 🚀
Most swimmers think more meters = more speed. But strength is the missing gear. 🏋️♂️
Strong pull → higher velocity → faster splits.
Strong pull → higher velocity → faster splits.
October 9, 2025 at 7:08 PM
Most swimmers think more meters = more speed. But strength is the missing gear. 🏋️♂️
Strong pull → higher velocity → faster splits.
Strong pull → higher velocity → faster splits.
Wrapped up my open water season with one of my favorite races — the 5K at Hopewell Lake with French Creek Racing 🏊♂️ Third year in a row and a 2-min PB, taking 1st overall in 1:11 🥇 Perfect sunny 71°F conditions — a nice change from the usual chill. Excited to dial back volume and focus on speed.
October 8, 2025 at 1:14 AM
Wrapped up my open water season with one of my favorite races — the 5K at Hopewell Lake with French Creek Racing 🏊♂️ Third year in a row and a 2-min PB, taking 1st overall in 1:11 🥇 Perfect sunny 71°F conditions — a nice change from the usual chill. Excited to dial back volume and focus on speed.
Open water swimming speed comes from short fast sets & easy long ones.
Go hard or go long—rarely both, unless it’s race day. 🏊♂️🏊♀️💪
Go hard or go long—rarely both, unless it’s race day. 🏊♂️🏊♀️💪
September 27, 2025 at 1:16 PM
Open water swimming speed comes from short fast sets & easy long ones.
Go hard or go long—rarely both, unless it’s race day. 🏊♂️🏊♀️💪
Go hard or go long—rarely both, unless it’s race day. 🏊♂️🏊♀️💪
Triathlete swimmers, the offseason is a great time to focus on your swim technique in the pool and strength in the gym
September 25, 2025 at 2:27 PM
Triathlete swimmers, the offseason is a great time to focus on your swim technique in the pool and strength in the gym
Training plans, pacing strategy, and how we timed the tides—all the details from my 7-hour-35-minute Swim Around Manhattan. @urbanswim
www.traindaly.com/train-daly/b...
www.traindaly.com/train-daly/b...
Manhattan Island Marathon Swim 2025: My 7h 35m Solo — Train Daly
On Sept 10, 2025, I swam 28.5 miles around Manhattan in 7h 35m. Learn what a marathon swim takes—distance, feeds, crew, and UrbanSwim support.
www.traindaly.com
September 22, 2025 at 2:13 PM
Training plans, pacing strategy, and how we timed the tides—all the details from my 7-hour-35-minute Swim Around Manhattan. @urbanswim
www.traindaly.com/train-daly/b...
www.traindaly.com/train-daly/b...