Train Daly

1. Pull Ups
2.⁠ ⁠Dead Lifts
3.⁠ ⁠Rows
4.⁠ ⁠Squats
5.⁠ ⁠Push Ups
6.⁠ ⁠Squat Jumps
7.⁠ ⁠Overhead Press
8.⁠ ⁠Carries
9.⁠ ⁠Medicine Ball Throws
10.⁠ ⁠Planks

But getting stronger is only useful if you understand how that strength connects to your stroke.

I broke freestyle down into 6 simple phases so you can see what your body should be doing from the moment your hand enters the water until it recovers for the next stroke.

🏊‍♂️ Want the full breakdown?

Comment “FREESTYLE” and I’ll send you the free guide.

Potential dies in comfort. 💀

1. 🍌 Bananas
Quick carbs + potassium to fuel your swim.
2. 🥣 Oats
Slow-digesting carbs for steady, longer-lasting energy.
3. 🍚 White Rice
Easy-to-digest carbs that help fuel hard racing.
4. 🍝 Pasta
Great for topping up your energy stores before race day.
5. 🥛 Greek Yogurt
Protein + carbs to support recovery and refueling.
6. 🍠 Sweet Potatoes
Carbs, potassium, and nutrients for sustained energy.
7. 🍯 Honey
A quick source of carbohydrates when you need fast fuel.
8. 🍉 Watermelon
Helps with hydration while giving you easy-to-digest carbs.

🏊 Race-day nutrition doesn’t need to be complicated.

Stick with familiar foods, prioritize carbs, and don’t experiment with something new right before you race.

Which one is your go-to before a big swim? 👇

Most swimmers think freestyle is one continuous movement.

But it’s actually 6 different phases, and one mistake can affect your entire stroke.

Your entry affects your catch.

Your catch affects your pull.

Small errors quickly become wasted energy.

The key isn’t working harder.

It’s knowing what each phase should look and feel like.

Comment “SWIM” and I’ll send you the free guide to identify what’s slowing you down and swim smoother, faster, and more efficiently. 🏊‍♂️

The urge to breathe isn’t always because you’re out of oxygen.

As CO₂ builds up, your brain starts sounding the alarm, and that discomfort can quickly turn into panic.

Can you spot them? 👀

So start exercising, swimming, and eating healthy

Your core shouldn’t just be strong in the gym.

It should make you a better swimmer.

A strong core helps you hold a better body line, control rotation, transfer more power into each stroke, and keep your technique together when you’re tired.

That’s why random crunches aren’t enough.

Train your core for the water.

Want to feel stronger and more powerful every time you swim…

Comment “CORE” and I’ll show you where to start.