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
Not gonna lie… I was a little embarrassed to share this 😅
But I went 23-high in the 50y free right after a hard resistance session.
20 years after college, still training, still sprinting, still pushing 🚀
That’s what I’m proud of.
What’s your 50 free PB? 👇🏼
But I went 23-high in the 50y free right after a hard resistance session.
20 years after college, still training, still sprinting, still pushing 🚀
That’s what I’m proud of.
What’s your 50 free PB? 👇🏼
January 17, 2026 at 4:55 PM
Not gonna lie… I was a little embarrassed to share this 😅
But I went 23-high in the 50y free right after a hard resistance session.
20 years after college, still training, still sprinting, still pushing 🚀
That’s what I’m proud of.
What’s your 50 free PB? 👇🏼
But I went 23-high in the 50y free right after a hard resistance session.
20 years after college, still training, still sprinting, still pushing 🚀
That’s what I’m proud of.
What’s your 50 free PB? 👇🏼
Swimming Speed = enough stroke force applied in the right shape (streamline)
January 7, 2026 at 9:49 AM
Swimming Speed = enough stroke force applied in the right shape (streamline)
Swimming isn’t just about fitness—it’s about force. Train for strength, and the endurance takes care of itself.
January 1, 2026 at 2:11 PM
Swimming isn’t just about fitness—it’s about force. Train for strength, and the endurance takes care of itself.
Racing works best when you treat every event as a rep. More racing = more comfort = better execution.
December 31, 2025 at 8:38 AM
Racing works best when you treat every event as a rep. More racing = more comfort = better execution.
Even on vacation, a short lift or mobility session can keep you primed. Consistency over perfection.
December 30, 2025 at 12:37 PM
Even on vacation, a short lift or mobility session can keep you primed. Consistency over perfection.
What’s one technical fix that instantly made you faster? I’m currently working on turning my head even less on freestyle breaths, as little as I can get away with.
December 29, 2025 at 8:24 PM
What’s one technical fix that instantly made you faster? I’m currently working on turning my head even less on freestyle breaths, as little as I can get away with.
You can swim faster if you train smarter, not harder. Build in rest, mix intensities, and don’t chase exhaustion.
December 29, 2025 at 9:48 AM
You can swim faster if you train smarter, not harder. Build in rest, mix intensities, and don’t chase exhaustion.
Swimmers, strength gives you gears. Technique lets you use them. Racing teaches you when to shift.
December 28, 2025 at 2:58 PM
Swimmers, strength gives you gears. Technique lets you use them. Racing teaches you when to shift.
Swimmers, strength gives you gears. Technique lets you use them. Racing teaches you when to shift.
December 28, 2025 at 2:58 PM
Swimmers, strength gives you gears. Technique lets you use them. Racing teaches you when to shift.
Strong swimmers don’t just pull harder, they hold better positions under fatigue.
December 26, 2025 at 4:27 PM
Strong swimmers don’t just pull harder, they hold better positions under fatigue.
You don’t need perfect training to race well. You need a plan and consistency.
December 23, 2025 at 3:28 PM
You don’t need perfect training to race well. You need a plan and consistency.
Lifting for swimming isn’t bodybuilding. It’s posture, power, and durability.
December 22, 2025 at 1:43 PM
Lifting for swimming isn’t bodybuilding. It’s posture, power, and durability.
Working with a lot of individual swimmers who are on other teams, they either do all technique and not enough conditioning or all conditioning and not enough technique
December 17, 2025 at 4:35 PM
Working with a lot of individual swimmers who are on other teams, they either do all technique and not enough conditioning or all conditioning and not enough technique
Swimmers, the training that worked for you in high school and college may not be the same training that works in your 30,40,50s. As you age and change your training shoulder change too.
December 16, 2025 at 6:27 PM
Swimmers, the training that worked for you in high school and college may not be the same training that works in your 30,40,50s. As you age and change your training shoulder change too.
Overheard at a college meet tonight “there’s no crying in swimming”
December 12, 2025 at 1:07 AM
Overheard at a college meet tonight “there’s no crying in swimming”
Swim fast in training, but swim smart with purpose. Use a tempo trainer to learn what “just right” feels like.
December 11, 2025 at 9:55 PM
Swim fast in training, but swim smart with purpose. Use a tempo trainer to learn what “just right” feels like.
Swimmers, your bedtime matters more than your sleep stage scores. Turn screens off, wind down early, stay consistent.
December 10, 2025 at 3:48 PM
Swimmers, your bedtime matters more than your sleep stage scores. Turn screens off, wind down early, stay consistent.
Swimmers, your bedtime matters more than your sleep stage scores. Turn screens off, wind down early, stay consistent.
December 10, 2025 at 3:48 PM
Swimmers, your bedtime matters more than your sleep stage scores. Turn screens off, wind down early, stay consistent.
You can’t fake race pace. Practice it with rest. Learn what 90% feels like when your legs are on fire.
December 7, 2025 at 4:33 PM
You can’t fake race pace. Practice it with rest. Learn what 90% feels like when your legs are on fire.
Train your underwaters like it’s a 5th stroke. It should be automatic, not optional.
December 6, 2025 at 1:58 PM
Train your underwaters like it’s a 5th stroke. It should be automatic, not optional.
Want to get faster? Review your race splits and set a strategy. “Hope it works out” isn’t a plan.
December 6, 2025 at 12:35 AM
Want to get faster? Review your race splits and set a strategy. “Hope it works out” isn’t a plan.
When setting goals think BIG
When planning start small
When planning start small
December 5, 2025 at 1:55 PM
When setting goals think BIG
When planning start small
When planning start small
Swim + lift = synergy.
One without the other?
Like trying to race with half a stroke.
One without the other?
Like trying to race with half a stroke.
December 4, 2025 at 8:15 PM
Swim + lift = synergy.
One without the other?
Like trying to race with half a stroke.
One without the other?
Like trying to race with half a stroke.
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