Improve your 100 Freestyle in 10 Days!

Train Daly

Swimming

Coaches

Abbie Fish and Dan Daly

Your fastest freestyle in 10 Days! Abbie Fish and Dan Daly breakdown the freestyle stroke from the fingers tip back. Pulling the best tips from their coaching collaboration the last few years, learn the fundamentals of the stroke, and how you can swim faster by combining swim drills and dryland exercises. Swim your fastest freestyle in just 10 short workouts you can add to your existing training plan.

$20

Get Improve your 100 Freestyle in 10 Days!

Freestyle Pool Drills

From beginner to elite, your greatest opportunity to get faster is by focusing on your technique. Learn the principles of the freestyle stroke, from ideal streamline to a propulsive pull.

Dryland Exercises

The smartest swimmers, know that not not all technique can be addressed just in the water. Abbie and Dan connect the dots between your stroke and your strength, with their best mobility, stability, and strength exercises for freestylers.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Sweating over a lifeless PDF is so over. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Foam Roller or Trigger Point Ball // Kettlebell or Dumbbell // Dryland Cord or Cable Machine // Pull Up Bar or Vertical Band or Cable Machine // Medicine Ball

Recommended

Fins // Kick Board // Snorkel

Sample Week

Week 1 of 2-week program

Sunday

Day 1 Body Line

What is Body Line?

Freestyle Body Line Drills

4 x 0:30 @ 0:30

Side Kick with Fins

4 x 25 @ 0:10

6 Kicks 3 Strokes

4 x 25 @ 0:10

hardstyle plank

3 x 0:30

split stance side plank

3 x 0:30

straight leg glute bridge

3 x 15

Monday

Day 2 - Breathing

Breath Control

4 x 100 @ 0:30

90/90 Breathing

1 x 3

Crocodile Breathing

Tuesday

Day 3 - Streamline

Streamline to Surface

Flipturn to Streamline for Distance

Streamline for Distance

Streamline Assessment

Foam Roll Lats

1 x 1:00

Foam Roll Tspine

1 x 1:00

Downward Dog

3 x 10

Streamline Hollow Hold

3 x 0:30

Wednesday

Day 4 - Underwater Dolphin

Underwater Fish Kick

8 x 25 @ 0:30

Streamline Push Off

8 x 25 @ 0:15

Kettlebell Deadlift

3 x 10

Kettlebell Swing

3 x 10

Thursday

Day 5 - Flutter Kick

Flutter Kick with Board

4 x 100 @ 0:30

Step Up Suitcase Hold

3 x 10

Hollow Hold Flutter Kick

3 x 0:30

Friday

Day 6 - Crossbody Connection

Connection Drill

9 x 50 @ 0:30

Half Kneeling Chop

3 x 10

Half Kneeling Chop and Lift

3 x 10

Saturday

Day 7 - Kick and Rotation

Freestyle Kick + Rotation

8 x 50 @ 0:15

Rolling Patterns

3 x 4

side front side plank

3 x 10

Walking Lunge Bodyweight

3 x 8

Coaches

More from Train Daly

Abbie Fish

Abbie started Swim Like A. Fish in 2019 after 25 years of success in competitive swimming and 10+ years and counting of elite swim coaching. During her swimming career, Abbie tried out for the Olympics, was a 6x Olympic Trial Qualifier, SEC Finalist, NCAA Qualifier, and 2x USA Junior National Champion. On top of that, Abbie started coaching as they were in graduate school and still training.

Dan Daly

Dan Daly, CSCS, is a highly sought after performance coach, presenter, and content expert, with over 15 years in the industry. He obtained a bachelors degree in Kinesiology while competing as a collegiate All-American swimmer. Now a competitive masters and open water swimmer, he’s committed to helping endurance athletes perform better through strength and conditioning.