Dryland & Swim Coaching 💪🏊♂️🏊♀️ 1-on-1 virtual & in-person training Personalized programs & subscriptions Youth • Masters • Triathletes • Open Water
New York City
Joined August 2009
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Swimmers skipping early, meals, breakfast, or pre-workout fueling: you can condition yourself to want—and tolerate—fuel first thing in the morning. Start small and build the habit. Fueling before training improves performance and helps you get more out of the work.
Dryland push-pull combos are one of my favorite accessories for swimmers. 🏊💪
Pairing presses with pulls builds shoulder stability, core control, and strength that carries over to a stronger catch and more efficient freestyle.
Which variation is your favorite?
Life doesn’t stop when you’re training, and neither does your coaching.
Train from your home, a hotel, or anywhere in the world with personalized swim & strength programming, live coaching, video feedback, and accountability that keeps you progressing wherever life takes you.
Garmin just acquired TrainingPeaks + TrainHeroic the two platforms I use for custom swim & dryland programming.
Wearables + endurance + strength + recovery are moving closer together. I wrote about how I use both and what this could mean for coaching
traindaly.com/train-daly/gar…
Last September I completed the Manhattan Island Marathon Swim in 7hrs and 35minutes. This documentary captures the swim, the preparation, the crew, and the incredible open water community surrounding NYC. @Urban_Swim @splashfit
youtu.be/u0VAVu8o-do?si=Ad8H…
Most think swimming is just physical. It’s not.
Your brain changes first.
Within minutes, stress drops, focus sharpens, and the noise quiets.
That’s why it feels different.
It’s not just a workout. It’s a reset.
if you want speed, train it directly:
Heavy, low-rep strength work or explosive lifts (jumps, swings, med ball throws).
Same in the water—sprint, use resistance (chute/paddles/fins).
Power and speed decline with age… if you stop training it.
Many swimmers plateau not from lack of yardage but lack of strength.
A small amount of targeted dryland (2–3 sessions per week) can unlock speed, durability, and better technique in the water.
Most swimmers think more swimming or stretching fixes everything.
If your shoulders hurt, the missing piece is usually dryland.
Scapular function, thoracic mobility, and serratus activation keep the shoulder centered so the catch stops grinding the joint.
I failed swimming lessons so I joined the swim team and never looked back. I was a seasonal multisport athlete through my sophomore year before specializing in swimming.
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? 👇🏼
Expert Swim Coach & Trainer: Dan Daly youtu.be/GkzyR_cZ-1s?si=OzV3… via @YouTube