Beginner Bootcamp
8 workoutsBuild confidence and fitness with structured beginner-friendly workouts.
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44 goal-led plans
Swimming training plans and structured workouts
DuoSwim has 44 plans organised by outcome, from learning freestyle and swimming your first kilometre to race pace, triathlon, and 10K endurance. Start with the category that matches your present goal, then inspect the plan's workout count, distances, intensity, and equipment before choosing it.
Choose by current need
Which swimming plan should you choose?
Choose the narrowest goal that matters now. A beginner usually benefits more from repeatable technique and confidence than from a race-pace plan. An experienced swimmer preparing for an event needs the opposite: specific pace, distance, and fatigue demands.
Check whether the first workouts fit your current ability and available pool time. If they do not, move to a more suitable starting category rather than skipping large parts of the plan.
6 plans
Get Started
Learn freestyle fundamentals, build confidence, or progress toward your first continuous kilometre.
Choose this category if technique, confidence, or completing longer continuous swims is the immediate goal.
Freestyle Foundations
12 workoutsMaster freestyle fundamentals with technique-first workouts.
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Swim To 1K
12 workoutsGo from short swims to confidently completing 1,000 meters non-stop.
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Kick Bootcamp
12 workoutsDevelop a powerful and efficient kick for better speed and endurance.
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Freestyle Accelerator
12 workoutsImprove freestyle efficiency, endurance, and stroke technique step by step.
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Medley Mastery
12 workoutsLearn and refine all four strokes for complete medley development.
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Speed
Develop sprint mechanics, top-end speed, kicking power, and the ability to hold form at higher effort.
Choose speed after you can maintain sound technique and want to improve short or middle-distance performance.
Speed Surge
16 workoutsTrain top-end speed while building endurance for longer sprints.
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Sprint Fury
24 workoutsDevelop lightning-fast sprint ability with high-intensity sets.
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Freestyle Blitz
24 workoutsBoost freestyle power and efficiency for short to mid-distance racing.
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Sprinter’s Edge
41 workoutsRefine sprint technique and build explosive speed off the blocks.
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7 plans
Endurance
Extend sustainable distance, improve threshold control, and hold efficient freestyle deeper into a session.
Choose endurance when continuous swimming is comfortable but pace or technique fades as distance increases.
Quickfire Endurance
32 workoutsFast-paced endurance workouts that fit tighter schedules.
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Stamina Builder
16 workoutsBuild aerobic capacity, race stamina, and all-stroke control.
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Endurance Freestyle
24 workoutsBuild freestyle efficiency and endurance for long-distance success.
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Go The Distance
32 workoutsTake stamina to the next level with structured endurance sets.
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Threshold Breaker
24 workoutsBreak past limits with targeted threshold training under fatigue.
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Ultimate Endurance
41 workoutsUnlock full endurance potential with progressive long-form sets.
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Fitness
Use varied, structured pool sessions to build general conditioning within a repeatable routine.
Choose fitness when the goal is regular full-body training rather than a specific race result.
Quickfire Fitness
32 workoutsShort, intense workouts for full-body swim conditioning.
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Swim & Burn
24 workoutsBurn calories and build endurance with high-energy swim sets.
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Fit For Life
36 workoutsStay active and healthy with structured swimming for lifelong fitness.
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7 plans
Race Ready
Practise race pace, event-specific skills, and controlled high-intensity work before pool competition.
Choose race ready when you have a target event or distance and already possess the base to train specifically for it.
USRPT Pro
18 workoutsUltra-short race-pace training to sharpen your competitive edge.
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Race Accelerator
18 workoutsRefine pacing and endurance to swim stronger on race day.
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Mid-Distance Master
24 workoutsDevelop endurance and speed for 200-400m race events.
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Race-Ready IM
24 workoutsTrain for 400 IM while improving medley speed across all distances.
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9 plans
Triathlon & Open Water
Prepare for super sprint through full-distance triathlon, or build toward 3K, 5K, and 10K swims.
Choose this category for the swim leg of a triathlon or when navigation, sustained pacing, and open-water readiness matter.
Quickfire Open Water
32 workoutsOpen-water specific drills, pacing, and race readiness.
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Super Sprint Triathlon
17 workoutsBuild speed and endurance for super sprint triathlons.
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Sprint Triathlon
17 workoutsSwim-focused training built for sprint-distance triathlon performance.
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Olympic Triathlon
25 workoutsBoost swim endurance and pacing for Olympic triathlon events.
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Ironman Triathlon
37 workoutsBuild endurance and technique to crush full Ironman swims.
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5K Ultra
49 workoutsDevelop the endurance to dominate a 5,000m open water or pool swim.
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Inside a workout
What makes a swim workout structured?
A structured workout defines the work before you enter the water. Each part has a role, and the session belongs to a wider progression rather than standing alone.
- A stated distance and estimated completion time
- Ordered warm-up, preparation, main-set, and finish blocks
- Repeat distances, recoveries, and intensity guidance
- Equipment requirements identified before the swim
- Pace or effort targets that fit the purpose of the session
- A position within a plan that changes over time
Plan selection guides
Personalised swimming plans
Understand which inputs make a recommendation useful and when a coach is the better option.
Triathlon swimming training
Choose swim preparation for your race distance and connect pool fitness to open water.
Your first 1,500m
Use an eight-week progression rather than attempting the full distance too early.
Structure a 45-minute swim
Allocate limited pool time across preparation, useful main work, and a controlled finish.
Take the next workout to the pool
Choose a plan in DuoSwim, review the workout before starting, and follow it from your phone or a compatible Apple Watch or Garmin.
