For who
Built for swimmers focused on sprint performance. Ideal for those aiming to sharpen their 50 and 100 freestyle speed through structured, performance-focused progressions.
Freestyle Blitz
Sprint • Freestyle • 50-100
24
Workouts
2100
Avg. Meters
37
Avg. Mins
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DuoSwimPlan blueprint
Speed
Freestyle Blitz
Sprint · Freestyle · 50-100
- Workouts
- 24
- Avg. metres
- 2,100
- Avg. mins
- 37
The shape of your trainingDistance / swim
First swim
Blitz Ignition
1,800 m 32 min
Mid-plan
Smooth & Surge
2,100 m 37 min
Final swim
100 Max Blast III
2,000 m 35 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Workouts are designed to balance sprint intensity with strategic recovery, helping you develop race-ready speed and improve pacing and power each week.
What to expect
A sprint-focused training plan designed to build explosive speed, refine stroke efficiency, and boost top-end power. Workouts include short intervals, max-effort sprints, pace sets, and timed 100s to track your 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
2000m2
2000m3
2300m4
2200m5
1800m6
2000m7
2000m8
2400m9
2300m10
2200m11
2100m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Blitz Ignition
32 min · 1800m
Flow & Fire
35 min · 2000m
Freestyle Mastery
35 min · 2000m
Blitz Intervals
40 min · 2300m
Threshold Surge
39 min · 2200m
View all workouts
100 Max Blast I
32 min · 1800m
Split Mastery
35 min · 2000m
Lactate Surge
35 min · 2000m
Drop Set
42 min · 2400m
Power Surge
40 min · 2300m
Endurance Igniter
39 min · 2200m
Smooth & Surge
37 min · 2100m
Split Precision
39 min · 2200m
100 Max Blast II
35 min · 2000m
Technique Accelerator
39 min · 2200m
Speed Switch
39 min · 2200m
Step Up & Hold
42 min · 2400m
Rapid Fire Reps
40 min · 2300m
Freestyle Tune-Up
35 min · 2000m
Lactate Blitz
40 min · 2300m
Reset & Reload
35 min · 2000m
Sprint Thrill
39 min · 2200m
Reload & Prime
28 min · 1600m
100 Max Blast III
35 min · 2000m
Dryland
We recommend Strength Gains to pair with this plan — building muscular strength and stability to support fast, powerful freestyle swimming.
Explore Freestyle Blitz in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Freestyle Blitz
Answers to common questions about this plan, equipment, pacing, and getting started.
Built for swimmers focused on sprint performance. Ideal for those aiming to sharpen their 50 and 100 freestyle speed through structured, performance-focused progressions.
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.