For who
For swimmers ready to upgrade their freestyle. Ideal for intermediates looking to swim smoother, faster, and more confidently.
Freestyle Accelerator
Freestyle • Technique • Endurance
12
Workouts
1700
Avg. Meters
30
Avg. Mins
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Freestyle Accelerator
Freestyle · Technique · Endurance
- Workouts
- 12
- Avg. metres
- 1,700
- Avg. mins
- 30
The shape of your trainingDistance / swim
First swim
Freestyle Foundations
1,400 m 25 min
Mid-plan
Freestyle Test I
1,400 m 25 min
Final swim
Freestyle Test II
2,000 m 35 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Balanced workouts across technique, aerobic development, and controlled speed, designed to sharpen form and elevate freestyle performance.
What to expect
Structured workouts that refine freestyle from the ground up — from body position and breathing to recovery and kick. Build speed, control, and endurance with focused drill-led sets.
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
1600m3
1400m4
1600m5
1400m6
1700m7
2000m8
2000m9
2000m10
2000m11
2000m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Freestyle Foundations
25 min · 1400m
Scull Mastery
25 min · 1400m
Smooth To Strong
28 min · 1600m
Drop Ladder
25 min · 1400m
Aerobic Engine
28 min · 1600m
View all workouts
Freestyle Test I
25 min · 1400m
Aerobic Pyramid
30 min · 1700m
Threshold Builder
35 min · 2000m
Flow & Fire
35 min · 2000m
Coach’s Favorite
35 min · 2000m
Smooth & Long
35 min · 2000m
Freestyle Test II
35 min · 2000m
Dryland
We recommend Bodyweight Strength to pair with this plan — building swim-specific strength and mobility to support freestyle stamina in the pool.
Explore Freestyle Accelerator in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Freestyle Accelerator
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers ready to upgrade their freestyle. Ideal for intermediates looking to swim smoother, faster, and more confidently.
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.