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.
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? 👇🏼
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. 🤸🏊♂️
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 👇
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
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.
Not swimming at the pace you’d like? 🏊♂️
Here are 3 simple tweaks that cut drag and make your freestyle feel lighter and smoother:
1️⃣ Head down, hips high
2️⃣ Fingertips down, elbow high
3️⃣ Rotate from the core
Follow these and you’ll glide instead of fight the water. 🚀
Here are 3 simple tweaks that cut drag and make your freestyle feel lighter and smoother:
1️⃣ Head down, hips high
2️⃣ Fingertips down, elbow high
3️⃣ Rotate from the core
Follow these and you’ll glide instead of fight the water. 🚀
September 14, 2025 at 7:54 PM
Not swimming at the pace you’d like? 🏊♂️
Here are 3 simple tweaks that cut drag and make your freestyle feel lighter and smoother:
1️⃣ Head down, hips high
2️⃣ Fingertips down, elbow high
3️⃣ Rotate from the core
Follow these and you’ll glide instead of fight the water. 🚀
Here are 3 simple tweaks that cut drag and make your freestyle feel lighter and smoother:
1️⃣ Head down, hips high
2️⃣ Fingertips down, elbow high
3️⃣ Rotate from the core
Follow these and you’ll glide instead of fight the water. 🚀
Think pool laps prep you for open water? 🌊 Wrong.
Chop scrambles your breathing, temps sap energy, packs wreck rhythm, currents shred your stroke.
The gap between pool hero & open-water champ isn’t strength—it’s mastering the 10 pillars of open-water swimming.
Chop scrambles your breathing, temps sap energy, packs wreck rhythm, currents shred your stroke.
The gap between pool hero & open-water champ isn’t strength—it’s mastering the 10 pillars of open-water swimming.
September 14, 2025 at 12:14 AM
Think pool laps prep you for open water? 🌊 Wrong.
Chop scrambles your breathing, temps sap energy, packs wreck rhythm, currents shred your stroke.
The gap between pool hero & open-water champ isn’t strength—it’s mastering the 10 pillars of open-water swimming.
Chop scrambles your breathing, temps sap energy, packs wreck rhythm, currents shred your stroke.
The gap between pool hero & open-water champ isn’t strength—it’s mastering the 10 pillars of open-water swimming.
Still skipping a 5-min deck warm-up? 💥 You’re slowing yourself down.
6 key drills unlock rotation, hips & ankles so your first stroke is smoother & faster: thoracic rotation, hip/adductor rock, shoulder-hip-ankle stretch, armbars, side & reverse lunges.
6 key drills unlock rotation, hips & ankles so your first stroke is smoother & faster: thoracic rotation, hip/adductor rock, shoulder-hip-ankle stretch, armbars, side & reverse lunges.
September 12, 2025 at 5:02 PM
Still skipping a 5-min deck warm-up? 💥 You’re slowing yourself down.
6 key drills unlock rotation, hips & ankles so your first stroke is smoother & faster: thoracic rotation, hip/adductor rock, shoulder-hip-ankle stretch, armbars, side & reverse lunges.
6 key drills unlock rotation, hips & ankles so your first stroke is smoother & faster: thoracic rotation, hip/adductor rock, shoulder-hip-ankle stretch, armbars, side & reverse lunges.
Yesterday I swam 28.5 miles around Manhattan in 7:35.
Grateful to @urbanswim, my wife Eszter, captain Kevin & crew, kayaker Wendy, observer Michael, @paulfrangipane, swimmer Ethan @splashfitswimclub, and all who cheered—especially my dad & son.
Grateful to @urbanswim, my wife Eszter, captain Kevin & crew, kayaker Wendy, observer Michael, @paulfrangipane, swimmer Ethan @splashfitswimclub, and all who cheered—especially my dad & son.
September 11, 2025 at 4:20 PM
Yesterday I swam 28.5 miles around Manhattan in 7:35.
Grateful to @urbanswim, my wife Eszter, captain Kevin & crew, kayaker Wendy, observer Michael, @paulfrangipane, swimmer Ethan @splashfitswimclub, and all who cheered—especially my dad & son.
Grateful to @urbanswim, my wife Eszter, captain Kevin & crew, kayaker Wendy, observer Michael, @paulfrangipane, swimmer Ethan @splashfitswimclub, and all who cheered—especially my dad & son.
Open water swimming is unpredictable. 🌊 Your training shouldn’t be. The right Dryland plan builds confidence, power, and dynamic stability—so race day feels easier than your workouts. Here are 3 of my go-to lifts.
September 1, 2025 at 10:13 PM
Open water swimming is unpredictable. 🌊 Your training shouldn’t be. The right Dryland plan builds confidence, power, and dynamic stability—so race day feels easier than your workouts. Here are 3 of my go-to lifts.
Want faster swim times? 🏊♂️
It’s not about grinding more laps—it’s about the right mix of swim + dryland.
Grab my free guide with the exact drills + exercises elite swimmers use to build speed.
Comment SPEED and I’ll send it 📩
It’s not about grinding more laps—it’s about the right mix of swim + dryland.
Grab my free guide with the exact drills + exercises elite swimmers use to build speed.
Comment SPEED and I’ll send it 📩
August 31, 2025 at 1:49 PM
Want faster swim times? 🏊♂️
It’s not about grinding more laps—it’s about the right mix of swim + dryland.
Grab my free guide with the exact drills + exercises elite swimmers use to build speed.
Comment SPEED and I’ll send it 📩
It’s not about grinding more laps—it’s about the right mix of swim + dryland.
Grab my free guide with the exact drills + exercises elite swimmers use to build speed.
Comment SPEED and I’ll send it 📩
45km in the water this week as I get ready to swim 45K around Manhattan in 10 days with @urbanswim 🗽 To handle that kind of volume, I rely on dryland training—keeping injuries at bay, sharpening efficiency, and building the power that drives every stroke.
August 30, 2025 at 6:32 PM
45km in the water this week as I get ready to swim 45K around Manhattan in 10 days with @urbanswim 🗽 To handle that kind of volume, I rely on dryland training—keeping injuries at bay, sharpening efficiency, and building the power that drives every stroke.
Speed doesn’t come from kicking harder.
If your elbow drops or your hand slips, you’re losing momentum.
Fix the catch, and the rest of your freestyle finally clicks. 🔥
If your elbow drops or your hand slips, you’re losing momentum.
Fix the catch, and the rest of your freestyle finally clicks. 🔥
August 27, 2025 at 11:27 AM
Speed doesn’t come from kicking harder.
If your elbow drops or your hand slips, you’re losing momentum.
Fix the catch, and the rest of your freestyle finally clicks. 🔥
If your elbow drops or your hand slips, you’re losing momentum.
Fix the catch, and the rest of your freestyle finally clicks. 🔥
🥇 1st overall in a 9K open water race on the Hungary–Croatia border. Even pace, 2 gels, no hydration stops (my buddy drank from the lake 🤣). Big step toward my 45K Manhattan swim in Sept + 15K at Lake Balaton this week.
August 24, 2025 at 10:38 PM
🥇 1st overall in a 9K open water race on the Hungary–Croatia border. Even pace, 2 gels, no hydration stops (my buddy drank from the lake 🤣). Big step toward my 45K Manhattan swim in Sept + 15K at Lake Balaton this week.
Who else will take an empty outdoor pool on a rainy day?? ☔️ 🏊♂️
August 21, 2025 at 10:03 PM
Who else will take an empty outdoor pool on a rainy day?? ☔️ 🏊♂️
Athletes trying everything they can to recover faster before focusing on sleep and nutrition
August 16, 2025 at 8:08 PM
Athletes trying everything they can to recover faster before focusing on sleep and nutrition
Swimmers, what’s a lift you couldn’t live without, if you had to choose one??
August 14, 2025 at 9:22 PM
Swimmers, what’s a lift you couldn’t live without, if you had to choose one??
If your catch feels weak, it’s not always your technique—it might be your mobility. 🏊♂️
Here’s how I spot it on video + the swim & dryland drills to fix it for good.
Comment “catch” ⬇️ for the full video.
Here’s how I spot it on video + the swim & dryland drills to fix it for good.
Comment “catch” ⬇️ for the full video.
August 13, 2025 at 1:42 PM
If your catch feels weak, it’s not always your technique—it might be your mobility. 🏊♂️
Here’s how I spot it on video + the swim & dryland drills to fix it for good.
Comment “catch” ⬇️ for the full video.
Here’s how I spot it on video + the swim & dryland drills to fix it for good.
Comment “catch” ⬇️ for the full video.