For who
For swimmers looking to build aerobic fitness and freestyle efficiency. Ideal for those training for longer swims and aiming to improve endurance with purpose and control.
Endurance Freestyle
Endurance • Freestyle • Distance
24
Workouts
2500
Avg. Meters
43
Avg. Mins
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DuoSwimPlan blueprint
Endurance
Endurance Freestyle
Endurance · Freestyle · Distance
- Workouts
- 24
- Avg. metres
- 2,500
- Avg. mins
- 43
The shape of your trainingDistance / swim
First swim
Freestyle Foundation
1,800 m 32 min
Mid-plan
Swim The Distance
2,100 m 37 min
Final swim
Final Challenge
2,700 m 47 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Structured high-volume training that blends aerobic conditioning with technique, designed to increase freestyle durability and long-distance performance.
What to expect
Freestyle-focused endurance workouts combining distance sets, drills, and best average swims. The plan builds progressively and finishes with an 800 max effort to test your stamina and progress.
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.
1800m1
2200m2
2000m3
2100m4
2000m5
2100m6
2200m7
2400m8
2400m9
2200m10
2200m11
2100m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Freestyle Foundation
32 min · 1800m
Efficiency Boost
39 min · 2200m
Build Your Engine
35 min · 2000m
Endurance Base
37 min · 2100m
Smooth & Efficient
35 min · 2000m
View all workouts
Best Avg Challenge I
37 min · 2100m
Kick, Pull & Swim Mix
39 min · 2200m
Smooth & Surge
42 min · 2400m
Threshold Breaker
42 min · 2400m
Drop Set
39 min · 2200m
Freestyle Refinement
39 min · 2200m
Swim The Distance
37 min · 2100m
Smooth To Strong
49 min · 2800m
Non-Stop Freestyle
49 min · 2800m
Endurance Drop
49 min · 2800m
Stamina Surge
56 min · 3200m
Fluid Freestyle
49 min · 2800m
Best Avg Challenge II
46 min · 2600m
Smooth & Long
53 min · 3000m
Endure & Fire
49 min · 2800m
Threshold Grind
46 min · 2600m
Ultimate Drop Set
53 min · 3000m
Form & Flow
37 min · 2100m
Final Challenge
47 min · 2700m
Dryland
We recommend Strength Gains to pair with this plan — building swim-specific strength and posture to support long-distance freestyle training.
Explore Endurance Freestyle in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Endurance Freestyle
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers looking to build aerobic fitness and freestyle efficiency. Ideal for those training for longer swims and aiming to improve endurance with purpose and control.
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.