For who
For competitive swimmers aiming to race faster, with more control and execution. Perfect for those targeting peak performance in 100–400 events.
Champion’s Edge
Race Pace • Performance • 100-400
32
Workouts
2000
Avg. Meters
35
Avg. Mins
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DuoSwimPlan blueprint
Race Ready
Champion’s Edge
Race Pace · Performance · 100-400
- Workouts
- 32
- Avg. metres
- 2,000
- Avg. mins
- 35
The shape of your trainingDistance / swim
First swim
Edge Starter
1,400 m 25 min
Mid-plan
Pace Surge
2,000 m 35 min
Final swim
Challenge Set III
3,000 m 53 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Balanced training that develops speed, aerobic capacity, and precise stroke timing — all geared toward race-day performance.
What to expect
Targeted race pace workouts with pacing sets, sprint bursts, and challenge swims — designed to sharpen execution and build confidence under pressure.
Equipment you need
You can adjust the equipment to suit your preferences and available gear.
How to get started
Download DuoSwim, start your first workout, and build momentum this week.
Step 1
Download the app
Download DuoSwim and log in to unlock your plan and workout guidance.
Step 2
Choose your plan
Start your recommended plan or choose the one that fits your goal and schedule.
Step 3
Start your workouts
Follow your workouts with clear pacing, intervals, and progress tracking built in.
Step 4
Track your workouts
Review your completed workouts and progress in DuoSwim.
Workout distance progression
Distances from the first 12 workouts in this plan. See the full workout list below.
1400m1
1400m2
1500m3
1600m4
1600m5
1600m6
1600m7
1600m8
1700m9
1700m10
1800m11
1700m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Edge Starter
25 min · 1400m
Pace Primer
25 min · 1400m
Pyramid Flow
26 min · 1500m
Challenge Set I
28 min · 1600m
Split & Kick
28 min · 1600m
View all workouts
Best Ave Blitz I
28 min · 1600m
Flow & Fire
28 min · 1600m
Hold The Line
28 min · 1600m
Pace Waves
30 min · 1700m
Double Descend
30 min · 1700m
Pace Switch
32 min · 1800m
Stroke Mastery
30 min · 1700m
Sprint Focus
32 min · 1800m
Pace Drop
32 min · 1800m
Build & Hold
35 min · 2000m
Pace Surge
35 min · 2000m
Dynamic Pyramid
35 min · 2000m
Challenge Set II
40 min · 2300m
Form & Flow
42 min · 2400m
Endure & Fire
39 min · 2200m
Threshold Surge
39 min · 2200m
Best Ave Blitz II
42 min · 2400m
Pace Shift
39 min · 2200m
Long & Smooth
40 min · 2300m
Edge Pacer
42 min · 2400m
Long Descend
37 min · 2100m
Gear Up
42 min · 2400m
Speed Burnout
35 min · 2000m
Redline Builder
39 min · 2200m
On & Off Pace
35 min · 2000m
Taper & Prime
35 min · 2000m
Challenge Set III
53 min · 3000m
Dryland
We recommend Strength Gains to pair with this plan — building muscular power and precision to support elite race performance.
Explore Champion’s Edge in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Champion’s Edge
Answers to common questions about this plan, equipment, pacing, and getting started.
For competitive swimmers aiming to race faster, with more control and execution. Perfect for those targeting peak performance in 100–400 events.
Take your swimming to the next level
A clear, structured path that helps you train with confidence and keep progressing week by week.
First week free. Cancel anytime.