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Dan Daly on the Freestyle Spectrum, S&C for Swimmers, and Youth Specialization
"I don't think there is a black and white technique it's on a spectrum...utilize that spectrum based on the distance and the effort..." - Dan Daly
SWIM NERD
December 09, 2024
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Dan Daly is back on the pod sharing his insights and learnings. From his philosophy on training to the innovative tools he's using in his programs. Brett and Dan discuss how technique is on a spectrum, strength and conditioning for swimmers, and specialization in age group swimming.
Motivation and Personal Growth
Dan emphasized the importance of staying engaged and inspired as a coach and athlete. “Being in it is a huge motivator. Like just looking at content, interacting with people on social media,” he explained. Whether it’s training for open water swims in the summer or focusing on speed work in the winter, Dan’s structured yet flexible approach keeps him performing at a high level in his forties. For Dan, goals are paramount: “Having a goal is a big one.”
Customizing Training for Clients
From channel swimmers preparing for multi-year goals to aspiring collegiate athletes, Dan works with a diverse clientele. He’s known for his ability to create personalized plans that prioritize fundamentals and adaptability. He integrates water training with dryland programming, emphasizing consistency and refinement over time.
For beginners unfamiliar with dryland training, Dan's methodology starts with the basics: “They need to learn the fundamentals, the skills, push, pull, squat, deadlift, and learn how that’s going to apply to their goals.”
Technology and Collaboration in Coaching
Dan leverages technology like EO sensors and apps for video analysis, enabling remote athletes to receive precise feedback. These tools provide objective data on metrics such as propulsion, stroke rate, and symmetry. He also collaborates seamlessly with other coaches, integrating dryland and in-water training to enhance athletes’ performance.
“I’m happy to collaborate with coaches,” Dan remarked. “There’s no secrets. I have nothing to hide. I think the more people we get on your team, the better.” This collaborative ethos reflects his commitment to holistic athlete development.
Swimming’s Freestyle Spectrum
A fascinating part of the discussion centered on the “freestyle spectrum.” Dan highlighted the variability in freestyle techniques, noting how sprinters often adopt straighter arm recoveries compared to distance swimmers who favor a high-elbow technique. The spectrum approach, tailored to each swimmer’s physiology and event, underpins Daly’s coaching philosophy. “It’s on a spectrum,” he said. “There’s no black-and-white technique.”
Volume vs. Intentionality
Dan's perspective on training volume challenges traditional notions. Rather than focusing solely on total distance, he advocates for breaking volume into meaningful components: speed, technique, and intentional wall work. “How fast did you swim today and how much of that did you do?” He urges his swimmers to focus on quality over quantity, ensuring every meter contributes to their overall goals.
Strength Training for Swimmers
Dan recently coauthored the book, Developing the Core, which delves into the critical role of core strength in swimming. Dan sees the core as essential for maintaining posture, minimizing drag, and developing power.
He also dispelled myths about paddles and other training tools, emphasizing their value when used correctly and tailored to individual needs. His three staple pieces of equipment? Fins, parachutes, and paddles—each offering unique benefits for technique, strength, and power development.
Youth Development and Specialization
For younger swimmers, Dan promotes early exposure to strength training, emphasizing age-appropriate techniques and building confidence in the gym. He also discussed the value of multi-sport experiences, which can enhance athleticism and long-term success in swimming.
Enjoy!
Catch the Full Episode:
Time Stamps:
00:00 Hello Dan 00:44 Staying Motivated 01:49 Dan’s Training Plan 02:19 Work with clients 07:45 EO SwimBetter 09:33 Strength Training for Kids 10:43 Sports that Translate to Swimming 13:35 Avoiding Freestyle Overuse 15:46 Triathlon Freestyle 19:51 3 Pieces of Equipment 23:00 Catch 35:55 Volume 40:38 Writing books 46:29 Thanks Dan
