Train Daly

Swimming, Triathlon, Marathon, Endurance

Coach

Dan Daly, CSCS

360 health and fitness coaching focusing on functional strength and conditioning for swimming.

Whether you are an on adult-onset swimmer learning to swim, an exercise enthusiast swimming for fitness, or a triathlete or open-water swimmer looking to gain a competitive edge, experience the benefits of dryland training for swimming. Develop the functional capacity to improve your efficiency, strength, and power to swim your best at any level!

$29 / mo

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Functional Capacity

Learn to assess and create a baseline for how you stack up against a functional standard. Then, train to improve and develop mechanical efficiency to maximize your hard earned fitness.

General Physical Preparation

Before sport-specificity. Train the science of general physical preparation following non-linear undulating builds of volume, strength, and power, to improve athleticism on any level, using the core patterns, scalable for all abilities.

Peak Performance

Swim-specificity at it's best. Unlock the competitive edge, others overlook, with a dryland strength and conditioning plan for peak performance.

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

Detailed, expert instruction

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

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, all through an app.

Equipment

Required

Bodyweight // Kettlebells // TRX // Foam Roller

Recommended

Hex Bar // Barbell // Plates // Medicine Ball

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Team GAC Workout A

Crocodile Breathing Coached

1 x 10

SMR Lats

1 x 1:00

Tspine SMR

1 x 1:00

Hamstring SMR

1 x 1:00

Single Leg Glute Bridge

1 x 10

Cat/Cow

1 x 10

Quadraped Tspine Rotation

1 x 10

Worlds Greatest Stretch

1 x 10

Goblet Squat

4 x 8

Assisted Chin Up

4 x 8

Split Stance Kettlebell Deadlift

3 x 8

Standing Cable Row Bilateral

3 x 12

Step-Ups

3 x 8

Cable Face Pull

3 x 15

Kettlebell Farmers Carry

3 x 1:00

Monday

Team GAC Conditioning A

Crocodile Breathing Coached

1 x 10

SMR Lats

1 x 1:00

Tspine SMR

1 x 1:00

Hamstring SMR

1 x 1:00

Single Leg Glute Bridge

1 x 10

Cat/Cow

1 x 10

Quadraped Tspine Rotation

1 x 10

Worlds Greatest Stretch

1 x 10

Cardio

1 x 60:00

Tuesday

Team GAC Workout B

Crocodile Breathing Coached

1 x 10

Single Leg Glute Bridge

1 x 10

Cat/Cow

1 x 10

Quadraped Tspine Rotation

1 x 10

Worlds Greatest Stretch

1 x 10

Hex Bar Dead Lift

4 x 8

Push-Up

4 x 8

Goblet Forward Lunge

3 x 8

Forearm Supported 1 Arm Row

3 x 12

Glute-Ham Raise

3 x 8

Half Kneeling Anti-Rotation Press

3 x 0:15

Crab Reach

3 x 10

Wednesday

Team GAC Conditioning B

Crocodile Breathing Coached

1 x 10

SMR Lats

1 x 1:00

Tspine SMR

1 x 1:00

Hamstring SMR

1 x 1:00

Single Leg Glute Bridge

1 x 10

Cat/Cow

1 x 10

Quadraped Tspine Rotation

1 x 10

Worlds Greatest Stretch

1 x 10

Cardio

1 x 60:00

Thursday

Team GAC Workout A

Crocodile Breathing Coached

1 x 10

SMR Lats

1 x 1:00

Tspine SMR

1 x 1:00

Hamstring SMR

1 x 1:00

Single Leg Glute Bridge

1 x 10

Cat/Cow

1 x 10

Quadraped Tspine Rotation

1 x 10

Worlds Greatest Stretch

1 x 10

Goblet Squat

4 x 8

Assisted Chin Up

4 x 8

Split Stance Kettlebell Deadlift

3 x 8

Standing Cable Row Bilateral

3 x 12

Step-Ups

3 x 8

Cable Face Pull

3 x 15

Kettlebell Farmers Carry

3 x 1:00

Coach

More from Train Daly

Dan Daly, CSCS

Dan Daly, CSCS, is a highly sought after performance coach, presenter, mentor, and content expert, with over 15 years in the industry. A former collegiate All-American swimmer, and now competitive masters and open water swimmer, he s committed to helping endurance athletes perform better through strength and conditioning.

Join Train Daly Today

Swim more efficient, faster, and longer with dryland conditioning that makes you stronger!

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FAQs

Who is this training for?

Adult-onset swimmers, fitness enthusiasts, masters, open-water, and triathlete swimmers

The Proof

Tom Bell

Triple Crown Open-Water Swimmer and HOF

Verified Athlete

"Dan coached me remotely for an endurance swim event. I hadn't swam seriously since high school, and Dan put together a challenging program that allowed me to swim the event well. Dan has extensive coaching expertise and education, and I'll be continuing to have him coach me in the future."

Kirsten Weaver

Triathlete

Verified Athlete

"The smartest, most professional, and most talented strength and swim coach I have worked with. He helps with all aspects of staying strong and healthy. I have made great improvements with swimming, biking and running. My customized lifting and swimming program has had a huge impact with my racing"

Samantha Rothberg

Triathlete

Verified Athlete

"I began swimming with Dan because I wanted to learn a new skill. Dan is a phenomenal swim coach. He creates connections between strength training and swim technique thereby keeping me engaged and interested. Dan coached me through my first, of hopefully many, Sprint Triathlons"

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When you join a team you’re getting more than programming, you’re joining an online community.

Train Daly