DuoSwim Team
Performance Coaching Team
Performance swim coaches focused on technique, pacing, and consistent weekly progression.
Freestyle
How to practise the freestyle catch with Catch Scull
Follow DuoSwim’s Catch Scull drill with a pull buoy. Learn what to look for at the elbow and hand, and where to find the demonstration in the app.
Gear & Watch Sync
How smartwatch swim workouts improve consistency
Why guided swim workouts on Apple Watch and Garmin help swimmers train consistently and pace better.
Training Plans
45-minute swim workout: structure and timing
Plan a 45-minute pool slot around a warm-up, preparation, a main set and an easy finish. A worked 4 × 100m example shows how rests change the timing.
Pacing & Race Prep
Stroke rate vs distance per stroke: what to prioritize
Learn when to increase tempo, when to lengthen stroke, and how to balance both for race pace.
Recovery & Strength
Swim recovery day protocol: what to do between hard workouts
A practical recovery framework for swimmers balancing intensity, shoulder health, and weekly volume.
Beginner Swimming
Beginner plan to swim your first 1500m continuously
A step-by-step progression to build aerobic confidence and complete your first 1500m swim.
Technique
Drills vs main set: the right balance for faster swimming
Find the optimal split between technique drills and race-relevant main work for your level.
Nutrition & Health
Nutrition and hydration for double-workout swim days
Simple fueling windows and hydration targets to sustain performance across two swims in one day.
Gear & Watch Sync
Garmin and Apple Watch swim sync setup: complete checklist
Avoid failed uploads and missing workouts with a clean setup process for watch-based swim tracking.
How To Swim Faster
Sprint set design for better 100m freestyle speed
How to structure sprint workouts that build top-end speed without trashing stroke mechanics.
Pacing & Race Prep
The fastest 100m freestyle times and what swimmers can learn from them
Break down split strategy, stroke rate, and speed control from elite 100m freestyle performances.
Pacing & Race Prep
5 pacing mistakes that stop swimmers hitting PBs
Most plateaus are pacing problems. Learn the common errors and simple fixes you can apply this week.
Recovery & Strength
Best dryland exercises for swimmers to build strength
A practical dryland routine to improve body position, pull strength, and stroke durability.
Training Plans
How to stay consistent swimming 2 to 4 times per week
Use simple weekly anchors and fallback workout rules to stay consistent when life is busy.
Triathlon & Open Water
Open-water sighting: how to stay straight without losing speed
A step-by-step approach to sighting in chop, crowded starts, and race fatigue.
Triathlon & Open Water
Triathlon swim race week: what to do (and not do)
Nail your final week with sharpeners, rest strategy, and confidence cues for race morning.
Technique
How to fix freestyle breathing when you always feel rushed
Timing drills that reduce panic and help you breathe without breaking rhythm.
Recovery & Strength
What to eat before an early morning swim
Fast, practical fuel options based on workout duration and intensity.
Training Plans
How masters swimmers can structure a 12-week progression block
Build your season with clear mesocycles, benchmark sets, and recovery checkpoints.
Recovery & Strength
Shoulder health for swimmers: warm-up sequence that works
A short pre-pool mobility flow designed for consistent swimmers and triathletes.
Pacing & Race Prep
How to negative split your 400m and 800m
Pacing models and set examples to finish stronger while staying controlled.
Pacing & Race Prep
From race anxiety to race focus: pre-swim mindset routine
A short pre-race mental routine to settle nerves and lock into your plan.
Pacing & Race Prep
Your 7-day taper-week swim plan before race day
A practical taper template to keep feel for the water while arriving fresh for race execution.
Backstroke
Backstroke starts and turns: common errors and fast fixes
Clean up your breakout timing and turn mechanics to hold speed through every wall.
Breaststroke
Breaststroke timing drills for better glide and speed
Improve pull-kick timing and reduce dead spots with drill progressions that transfer to race pace.
Butterfly
How to swim butterfly without burning out early
Build sustainable butterfly rhythm with breathing control, kick timing, and smart set design.
Pacing & Race Prep
1500m pacing strategy: how to hold speed across the full distance
Use split targets and effort anchors to prevent fade and finish strong over 1500m.
Triathlon & Open Water
Triathlon open-water anxiety plan: from panic to control
A stepwise confidence protocol for race starts, contact, and breathing control in open water.
Triathlon & Open Water
Ironman swim cutoff strategy for steady race-day execution
A realistic pacing and effort framework to stay calm and ahead of the cutoff from start to exit.
Technique
Swim technique video review checklist for faster feedback
Use this checklist to analyze body line, breathing, and catch mechanics from simple phone footage.
Open Water Swimming
Open-water drafting basics for faster, easier race swims
Learn where to draft, how close to sit, and when to move to save energy without losing rhythm.
Training Plans
Threshold swim workouts: check the full session time
Preview three workouts from DuoSwim’s Threshold Breaker plan, compare their estimated times and distances, and check what fits your pool slot.
Gear & Watch Sync
Pull buoy and paddles: when to use them (and when not to)
Avoid common equipment mistakes and use pull tools at the right times for real performance gains.
Freestyle
Kick set programming for more speed and better body position
Build smarter kick sets that improve propulsion and support stronger freestyle mechanics.
Training Plans
Swim benchmark set tracking: how to measure progress properly
Choose benchmark sets you can repeat monthly and interpret changes without overreacting.
Recovery & Strength
The best warm-up sequence for race-pace swim days
Prime your nervous system and stroke timing with a short sequence that improves set quality.
Open Water Swimming
How to pace open water without relying on watch GPS
Use effort anchors, stroke counts, and sighting rhythm to control pace when data is unreliable.
Training Plans
Swim plateau reset: a 4-week block to start improving again
Break stagnation with a focused mesocycle that balances technique, threshold, and speed under control.