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.
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Freestyle Foundations
Freestyle • Technique • Beginner
Learn it right. Build your stroke. Swim with confidence.
12
Workouts
1300
Avg. Metres
22
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining 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
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Learn proper freestyle technique from the ground up
- ✓Improve streamlining, breathing, and body balance
- ✓Build freestyle stamina and stroke consistency
- ✓Finish with a final challenge set to test your progress
Testimonials
- 1,150 swimmers training with this plan
- • “Finally confident swimming freestyle.” – Joaquin
- • “Clear structure that really helped.” – Peiqi
- • “Swimming longer and smoother now.” – Mir
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.
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.
Ready to master freestyle?
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.
Freestyle Foundations
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