For who
For competitive swimmers aiming to race faster, with more control and execution. Perfect for those targeting peak performance in 100–400 events.
Race Ready
Champion’s Edge
Race Pace • Performance • 100-400
Refine your race. Build your edge. Perform when it counts.
32
Workouts
2000
Avg. Metres
35
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining 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
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Race faster across 100–400 distances
- ✓Build control, timing, and strategic pacing
- ✓Hold form and power under race-day fatigue
- ✓Test progress with targeted race pace sets
Testimonials
- 700 swimmers training with this plan
- • “Felt more confident going into my 200 free.” – Huw
- • “Really dialed in my race execution.” – Riley
- • “Loved the challenge sets — helped me peak!” – Avery
Distance by intensity zone
Breakdown of distance covered in each heart rate zone per workout.
Z1Z2Z3Z4Z5
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.
Ready to sharpen your race performance?
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.
Champion’s Edge
Start now