A goal to train towards
Your goals help shape your training recommendations, whether you’re returning to the pool, building fitness or preparing for a race.
Personalised swimming plans
Your swimming.
Your goals.
Your plan.
Give every swim a purpose with a personalised training plan shaped around your goals, current pace and pool.
Start your profile here. Follow your plan in the DuoSwim app.
7-day free trial in the app. Cancel anytime.
Explore all 44 plans below.
Built around your swimming
Your goal. Your pace. Your pool.
How it works
From your first answers to your first swim.
- 01
Tell us about your swimming
Start with your profile and choose your swimming goals. Add your pool length, metres or yards, and a pace that reflects your current ability.
- 02
Continue in the DuoSwim app
Create your account to save your answers, then download DuoSwim and sign in with the same account. Your training continues in the app.
- 03
Start your plan and first swim
Review your recommended plan in the app, activate your trial and start your workouts. Follow the session on your phone or a compatible watch.
What makes it personal
A starting point that’s yours.
With a ready-made plan, you choose an existing programme for a set focus or distance. The personalised route starts with your swimming profile to help shape the plan and workouts you follow.
Both routes give you structured training in DuoSwim. Choose the starting point that suits you.
Pacing that starts with you
Your current swimming pace sets the swim and rest intervals in your workouts, giving each set a clear rhythm to follow.
Workouts for your pool
Your pool length and choice of metres or yards help format sessions for where you swim.
Guidance for the next swim
Follow structured workouts on your phone or a supported Apple Watch or Garmin, then review your completed swims and progress.
Prefer a ready-made plan?
Explore 44 structured swimming plans for specific goals, distances and ability levels.
Get Started
Top Pick
Beginner Bootcamp
8 Workouts
Build confidence and fitness with structured beginner-friendly workouts.
Popular
Freestyle Foundations
12 Workouts
Master freestyle fundamentals with technique-first workouts.
Challenge
Swim To 1K
12 Workouts
Go from short swims to confidently completing 1,000 meters non-stop.
Tech Skill
Kick Bootcamp
12 Workouts
Develop a powerful and efficient kick for better speed and endurance.
New
Freestyle Accelerator
12 Workouts
Improve freestyle efficiency, endurance, and stroke technique step by step.
Tech Skill
Medley Mastery
12 Workouts
Learn and refine all four strokes for complete medley development.
Speed
Quick
Quickfire Speed
32 Workouts
Short, explosive workouts to build raw speed quickly.
Popular
Speed Surge
16 Workouts
Train top-end speed while building endurance for longer sprints.
Challenge
Sprint Fury
24 Workouts
Develop lightning-fast sprint ability with high-intensity sets.
Top Pick
Freestyle Blitz
24 Workouts
Boost freestyle power and efficiency for short to mid-distance racing.
Challenge
Speed Demon
32 Workouts
Maximize sprint speed with high-powered race-ready training.
Tech Skill
Sprinter’s Edge
41 Workouts
Refine sprint technique and build explosive speed off the blocks.
New
Sprint Enduro
24 Workouts
Push your limits with speed-focused endurance training.
Endurance
Quick
Quickfire Endurance
32 Workouts
Fast-paced endurance workouts that fit tighter schedules.
Popular
Stamina Builder
16 Workouts
Build aerobic capacity, race stamina, and all-stroke control.
Top Pick
Endurance Freestyle
24 Workouts
Build freestyle efficiency and endurance for long-distance success.
Challenge
Go The Distance
32 Workouts
Take stamina to the next level with structured endurance sets.
Popular
Threshold Breaker
24 Workouts
Break past limits with targeted threshold training under fatigue.
New
Endurance Titan
24 Workouts
Master long-distance swimming with pacing-led endurance.
Challenge
Ultimate Endurance
41 Workouts
Unlock full endurance potential with progressive long-form sets.
Fitness
Quick
Quickfire Fitness
32 Workouts
Short, intense workouts for full-body swim conditioning.
Popular
30-Minute Burn
24 Workouts
Fast and effective 30-minute workouts for busy schedules.
Top Pick
Swim Fit
16 Workouts
Improve strength, endurance, and overall swim fitness.
Tech Skill
Swim Fit IM
24 Workouts
Fitness-focused IM training to challenge every stroke.
Popular
Swim & Burn
24 Workouts
Burn calories and build endurance with high-energy swim sets.
New
Swim Stronger
32 Workouts
Build muscular endurance and power in the water.
Popular
Fit For Life
36 Workouts
Stay active and healthy with structured swimming for lifelong fitness.
Challenge
Fitness Overdrive
24 Workouts
Push fitness limits with intense swim conditioning.
Race Ready
Quick
Quickfire Race Pace
32 Workouts
Sharp race-pace sets to tune speed for any event.
New
USRPT Pro
18 Workouts
Ultra-short race-pace training to sharpen your competitive edge.
Top Pick
Champion’s Edge
32 Workouts
Train like a champion with race-pace speed workouts.
Popular
Race Accelerator
18 Workouts
Refine pacing and endurance to swim stronger on race day.
New
Mid-Distance Master
24 Workouts
Develop endurance and speed for 200-400m race events.
Challenge
Race-Ready IM
24 Workouts
Train for 400 IM while improving medley speed across all distances.
Top Pick
Race-Day Elite
24 Workouts
Peak for competition with elite race-prep progression.
Triathlon & Open Water
Quick
Quickfire Open Water
32 Workouts
Open-water specific drills, pacing, and race readiness.
Triathlon
Super Sprint Triathlon
17 Workouts
Build speed and endurance for super sprint triathlons.
Triathlon
Sprint Triathlon
17 Workouts
Swim-focused training built for sprint-distance triathlon performance.
Triathlon
Olympic Triathlon
25 Workouts
Boost swim endurance and pacing for Olympic triathlon events.
Triathlon
Ironman 70.3
25 Workouts
Prepare to dominate the 1.9K swim in Ironman 70.3.
Challenge
3K Challenge
37 Workouts
Train to complete a strong and steady 3,000m swim.
Triathlon
Ironman Triathlon
37 Workouts
Build endurance and technique to crush full Ironman swims.
Challenge
5K Ultra
49 Workouts
Develop the endurance to dominate a 5,000m open water or pool swim.
Challenge
10K Ultra
49 Workouts
Conquer marathon swimming with structured 10K preparation.
Find the right starting point.
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.
- Get Started
Learn freestyle fundamentals, build confidence, or progress toward your first continuous kilometer.
Choose this category if technique, confidence, or completing longer continuous swims is the immediate goal.
- 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.
- 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.
- 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.
- Race Ready
Practice 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.
- 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.
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.
Swim training for triathletes
Choose swim preparation for your race distance and connect pool fitness to your wider race preparation.
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.
Make your next swim count
Let’s start with you.
Tell us about your swimming, then head to the app to start your personalised training.
7-day free trial in the app. Cancel anytime.