Side Stroke Swimming: Tips and Technique

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Side Stroke Swimming: Tips and Technique

The side stroke is one of swimming’s most overlooked techniques — but it offers serious benefits for control, recovery, and efficiency in the water. Whether you’re training for open water, improving body rotation, or learning how to breathe with ease, sidestroke swimming builds skills that transfer across all strokes. In this guide, I’ll break down sidestroke mechanics, introduce dryland exercises to improve your mobility and stability, and walk you through my go-to swim drills — each with a video link. If you’re ready to add a powerful, low-impact stroke to your skill set, start here.

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How to Keep Goggles from Fogging Up: Proven Swimmer Tips

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How to Keep Goggles from Fogging Up: Proven Swimmer Tips

Foggy goggles can wreck your focus and performance—especially when every turn, sprint, and breath counts. As a swim coach, I’ve seen how something as small as fog can cost big in the water. In this guide, I share the exact swimmer-tested methods I recommend to my athletes—from baby shampoo hacks to the gear habits that keep goggles crystal clear. Whether you’re training for your next meet or grinding through tough sets, these tips will help you stay sharp, confident, and fog-free. You’ve put in the work—now let’s make sure you can see it.

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SWOLF in Swimming: How to Calculate It and Use It to Get Faster

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SWOLF in Swimming: How to Calculate It and Use It to Get Faster

SWOLF is one of the most useful yet overlooked metrics in swimming. Short for “Swim Golf,” it combines your lap time and stroke count into a single number to track efficiency, not just speed. In this guide, Coach Dan Daly breaks down the SWOLF meaning, shows how to calculate your score, and explains what a good SWOLF looks like for different pool types and skill levels. You'll also get expert drill recommendations - including catch-up, fingertip drag, and sculling—to help you swim smarter. If you're ready to stop guessing and start training with purpose, this article is your blueprint.

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From Slow to Smooth: Improve Your Breaststroke Technique

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From Slow to Smooth: Improve Your Breaststroke Technique

Breaststroke can feel awkward and slow - but with the right technique, it becomes one of the most efficient strokes in swimming. In this guide, you'll learn how to refine your breaststroke kick, streamline your body position, and master stroke timing for smoother, faster swims. With expert coaching tips, in-pool drills, dryland exercises, and a complete 14-day training plan, this article is your roadmap to transforming your stroke. Whether you're a beginner or a competitive swimmer, it’s time to go from slow to smooth - one kick at a time.

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Why Do Swimmers Wear Swim Caps? And the Best Types to Choose

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Why Do Swimmers Wear Swim Caps? And the Best Types to Choose

Why do swimmers wear swim caps - and which type is best for you? Whether you’re racing, training, or just swimming for fitness, the right cap can boost performance, protect your hair, and keep you focused. In this article, Coach Dan Daly breaks down the benefits of swim caps, how to choose between silicone, latex, and fabric, and how to properly wear one. With step-by-step videos and product recommendations, you’ll be ready to make a smart, swim-savvy choice.

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What to Do If You Get a Cramp While Swimming

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What to Do If You Get a Cramp While Swimming

Cramps during swimming can stop your workout cold—but they don’t have to. Whether you struggle with foot cramps while swimming, calf cramps, or sudden toe spasms, this guide breaks down the causes and gives you practical, proven strategies to stop them. Learn what to do if a cramp strikes mid-swim, how to strengthen the right muscles on land, and how to boost mobility for smoother performance. Plus, watch two videos with exercises and foam rolling techniques to help you stay strong, mobile, and cramp-free in the water.

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Feel the Surge: What Propulsion in Swimming Really Means

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Feel the Surge: What Propulsion in Swimming Really Means

Want to swim faster without just working harder? It all comes down to mastering propulsion. In this guide, Coach Dan Daly breaks down the science behind swimming propulsion, the difference between drag and lift forces, and how to improve your stroke for maximum speed. With targeted drills, smart use of training tools, and integrated dryland exercises, you’ll learn how to generate more forward motion with every stroke. Whether you're in the pool or open water, it’s time to feel the surge - and move smarter.

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Do Wetsuits Make You Faster? The Triathlete’s Guide to Speed, Warmth, and Efficiency

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Do Wetsuits Make You Faster? The Triathlete’s Guide to Speed, Warmth, and Efficiency

Wetsuits do more than keep you warm—they can actually make you a faster, more efficient swimmer. Backed by research, this article breaks down how different wetsuit styles impact speed, buoyancy, and energy use. You’ll also learn how to choose the right wetsuit thickness based on water temperature, what to wear underneath, and when wetsuits are legal in races. Whether you're training for a triathlon or open water swim, this guide will help you select the best gear for performance, comfort, and confidence in the water.

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Join Me in the Open Water: Open Water Swimming Events 2025

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Join Me in the Open Water: Open Water Swimming Events 2025

Swim with Coach Dan Daly for a season of unforgettable races across NYC and the Northeast — including the UrbanSwim: PRIDE and Liberty to Freedom swims, Lake George, and a solo 28.5-mile Manhattan Island Marathon. Whether you’re new to open water or looking to level up, these events offer the perfect mix of challenge, community, and coaching support. Explore the full race calendar, get inspired by past performances, and find out how to train smart and swim strong this season.

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