Train Daly

10/21/2026

10/20/2026

This is why…

10/20/2026

10/20/2026

To lose roughly 2lbs of fat you would have to swim for 10-15hours

10/19/2026

For years, I thought swimming faster meant more laps and harder gym sessions.

But I was getting stronger without actually getting faster.

Here’s what I changed:

💪 3 strength sessions a week focused on movements that transfer to swimming.

🏊 Shoulder mobility and core control to improve body position and make every stroke more efficient.

🧘 2 mobility and recovery sessions to keep moving well without constantly feeling worn out.

The biggest difference wasn’t training harder.

It was finally understanding how to turn gym strength into pool speed.

After years of coaching swimmers, I’ve put those principles into a simple training system you can follow without spending endless hours in the gym.

💬 Comment “FORMULA” and I’ll show you how it works.

10/19/2026

Hold your streamline, not just your arms.
A tighter streamline = less drag, better body position,
and more speed off every push-off ⚡️

10/17/2026

10 Ways to Swim Faster, Longer, and More Efficiently 🏊‍♂️

1️⃣ Pacing is a skill.

Learn to identify, train, and execute the most effective pace for your event, distance, and goals.

2️⃣ Breathe frequently.

Oxygen is fuel. Develop a consistent breathing rhythm that supports your speed, effort, and distance.

3️⃣ Your head is a counterbalance.

Maintain a neutral head position to support balanced hips, legs, and a streamlined body position.

4️⃣ Develop multiple kick rhythms.

Learn to use 2-, 4-, and 6-beat kicks strategically based on your speed, distance, and race demands.

5️⃣ Maximize your effective reach.

Develop length through rotation and alignment without overgliding or sacrificing stroke tempo.

6️⃣ Accelerate underwater, relax during recovery.

Apply force through the pull and push, then recover with a relaxed arm.

7️⃣ Don't overlook core strength.

A strong, responsive core helps maintain a streamlined body position, transfer force, and minimize unnecessary tension.

8️⃣ Build aerobic endurance and sustainable speed.

Train not just to cover longer distances, but to sustain faster speeds with greater efficiency.

9️⃣ Improve your catch.

Establish an effective hold on the water and direct force backward rather than simply moving your arms faster.

🔟 Strength train outside the pool.

Develop the strength, power, and control to produce more force and maintain efficient technique as fatigue builds.

🏊‍♂️ Follow for more tips to swim faster, stronger, and longer!

10/16/2026

Here are 3 things that can help 👇

1️⃣ Stay hydrated. You lose fluids while swimming, even if you don’t notice it.

2️⃣ Relax your kick. Kicking too hard and constantly pointing your toes can fatigue your calves.

3️⃣ Warm up properly. Start easy before increasing your speed or intensity.

But here’s what most swimmers overlook…

Your freestyle technique could be making you work harder than necessary.

I’ve broken freestyle down into 6 key phases to help you swim smoother, waste less energy, and make every stroke count.

💬 Comment “FREE” and I’ll show you all 6.

10/15/2026

The two-beat kick isn’t something you have to force. It’s an innate movement pattern most of us already use every day.

Watch someone walk, sprint, throw a ball, or even jump.

As one side of the body produces force, the opposite side reaches, rotates, or recovers. Freestyle follows the same cross-body rhythm.

In this reel, compare the two-beat kick to a supermans in the gym.

As one arm reaches forward, the opposite hip and leg extend to create stability. As the pulling arm presses down and back, that same-side leg transitions into the downbeat kick while the opposite arm recovers forward.
The timing isn’t identical, but the underlying pattern of contralateral coordination is remarkably similar.

That’s one reason I like Superman variations in dryland training. They build shoulder, upper back, trunk, and glute stability while reinforcing the cross-body coordination that underpins efficient freestyle.
Swimming isn’t just about stronger muscles. It’s about organizing them to work together at the right time.

Have you ever thought about the two-beat kick this way?

10/15/2026

🍌 Bananas – Quick energy before swimming

🥚 Eggs – Protein for muscle recovery

🐟 Salmon – Protein + omega-3s

🥣 Oats – Carbs for longer swim sessions

🍚 White rice – Easy-to-digest fuel

🥔 Potatoes – Carbs to replenish energy

🥛 Greek yogurt – Protein for recovery

🍞 Toast – Simple pre-swim fuel

🫐 Blueberries – Antioxidants + nutrients

🍝 Pasta – Fuel for hard training days

🏊‍♂️ Follow for more tips to swim faster!