IM Program Bundle

Train Daly

Swimming

Coaches

Abbie Fish and Dan Daly

This individual medley stroke bundle combines all 4 of our stroke programs into one comprehensive and competitively priced 48 day program. Add these short and simple pool and dryland drills to your existing plan, covering the 4 competitive strokes, butterfly, backstroke, breaststroke, and freestyle!

$84

Get IM Program Bundle

Technique Drills for all Strokes

From beginner to elite, your greatest opportunity to get faster is by focusing on your technique. Learn the principles of all 4 comeptitive strokes, from ideal streamline to a propulsive pull.

Dryland Exercises for Strength & Speed

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 each stroke.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

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

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Pool Equipment: Fins // Dryland Equipment: 1-2 Kettlebells or Du

Recommended

Pool Equipment: Snorkel // Kickboard // Dryland Equipment: Medic

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Underwater Dolphin Kick

4 x 25 @ 0:15

Underwater Dolphin Kick

4 x 25 @ 0:15

Underwater Dolphin Kick

4 x 25 @ 0:15

Glute Bridges

3 x 15

Downward Dog

3 x 20

Reverse Crunch

3 x 15

Monday

Week 1 Day 2

Butterfly Timing Drills

10 x 25 @ 0:10

Butterfly Timing Drills

4 x 50 @ 0:15

Band Squat Row

3 x 20

Dryland Cord Butterfly

3 x 1:00

Kettlebell Swing

3 x 10

Tuesday

Week 1 Day 3

Vertical Dolphin Kicking

4 x 0:30 @ 0:30

Vertical Dolphin Kicking

4 x 0:30 @ 0:30

Vertical Dolphin Kicking

4 x 0:10 @ 0:20

straight leg glute bridge

3 x 15

Loaded Beast

3 x 20

Deadbug Pullover

3 x 15

Wednesday

Week 1 Day 4

Dolphin Up Kick + Foot Snap

4 x 50 @ 0:15

Dolphin Up Kick + Foot Snap

8 x 25 @ 0:10

Foam Roll - Calves

3 x 1:00

Foam Roll - Hamstring

3 x 1:00

Foam Roll Quads

3 x 1:00

Thursday

Week 1 Day 5

Fish Kick

6 x 25 @ 0:15

Underwater Dolphin Kick

6 x 25 @ 0:30

TRX Glute Bridge Leg Curl

3 x 15

TRX Rollout

Half Kneeling Viking Press

3 x 10

Friday

Week 1 Day 6

Stone Skipper

8 x 25 @ 0:15

2 Breast/2 Fly Drill

8 x 25 @ 0:15

Crocodile Breathing

3 x 10

Foam Roll Tspine

3 x 1:00

Foam Roll Lats

3 x 1:00

Saturday

Week 1 Day 7

Butterfly Goggle Drill

6 x 50 @ 0:30

Butterfly Breathing Variations

6 x 50 @ 0:30

Streamline Hollow Hold

3 x 0:20

Tall Kneeling Straight Arm Pulldown

3 x 20

Kettlebell Swing

3 x 10

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.