For who
For swimmers looking to master the fundamentals of freestyle. Perfect for beginners or anyone wanting to improve technique with step-by-step guidance.
Freestyle Foundations
Freestyle • Technique • Beginner
12
Workouts
1300
Avg. Meters
22
Avg. Mins
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Freestyle Foundations
Freestyle · Technique · Beginner
- Workouts
- 12
- Avg. metres
- 1,300
- Avg. mins
- 22
The shape of your trainingDistance / swim
First swim
Freestyle Kickoff
800 m 14 min
Mid-plan
Split Mastery
1,200 m 21 min
Final swim
Freestyle Finale
1,500 m 26 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Step-by-step freestyle development focused on building confidence, stroke efficiency, and controlled pacing — with distances gradually increasing each week.
What to expect
Progressive workouts that break down freestyle into body position, breathing, kick, and stroke control — building toward a final challenge to put it all together.
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.
800m1
900m2
1000m3
1200m4
1400m5
1200m6
1400m7
1400m8
1400m9
1400m10
1500m11
1500m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Freestyle Kickoff
14 min · 800m
Double Descend
16 min · 900m
Smooth & Long
18 min · 1000m
Flow & Kick
21 min · 1200m
Smooth To Strong
25 min · 1400m
View all workouts
Split Mastery
21 min · 1200m
Stroke Efficiency
25 min · 1400m
Pace Drop
25 min · 1400m
Endure & Fire
25 min · 1400m
EVF Boost
25 min · 1400m
Aerobic Pyramid
26 min · 1500m
Freestyle Finale
26 min · 1500m
Dryland
We recommend Bodyweight Strength to pair with this plan — building core stability and stroke control to support smoother freestyle technique.
Explore Freestyle Foundations in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Freestyle Foundations
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers looking to master the fundamentals of freestyle. Perfect for beginners or anyone wanting to improve technique with step-by-step guidance.
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.