For who
For swimmers who want to build real endurance and swim stronger over longer distances. Perfect for developing a reliable aerobic engine and efficient stroke technique.
Go The Distance
Endurance • Distance • Stamina
32
Workouts
2800
Avg. Meters
49
Avg. Mins
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DuoSwimPlan blueprint
Endurance
Go The Distance
Endurance · Distance · Stamina
- Workouts
- 32
- Avg. metres
- 2,800
- Avg. mins
- 49
The shape of your trainingDistance / swim
First swim
Endurance Foundations
2,000 m 35 min
Mid-plan
Pull & Split
2,800 m 49 min
Final swim
1500 Time Trial
3,000 m 53 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
High-volume workouts designed to develop consistent pacing, aerobic power, and freestyle efficiency for long-distance performance.
What to expect
Structured endurance workouts focused on aerobic capacity, pacing control, and freestyle technique — with challenge sets that progress toward a final 1500 timed swim.
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.
2000m1
2300m2
2300m3
2400m4
2500m5
2800m6
2800m7
3000m8
2700m9
3000m10
3000m11
2500m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Endurance Foundations
35 min · 2000m
Drop & Hold
40 min · 2300m
Endurance Pyramid
40 min · 2300m
Smooth To Surge
42 min · 2400m
Endure & Kick
44 min · 2500m
View all workouts
Split Control
49 min · 2800m
Pull, Pace, Perform
49 min · 2800m
Challenge Set I
53 min · 3000m
Long Descend
47 min · 2700m
Split & Hold
53 min · 3000m
Fast To Flow
53 min · 3000m
Distance Drive
44 min · 2500m
Drop Ladder
46 min · 2600m
Smooth & Long
53 min · 3000m
Double Descend
53 min · 3000m
Pull & Split
49 min · 2800m
Smooth Precision
49 min · 2800m
Challenge Set II
53 min · 3000m
Pyramid Flow
49 min · 2800m
Form & Fire
49 min · 2800m
Hold The Line
53 min · 3000m
DropKick
53 min · 3000m
Distance Descend
53 min · 3000m
Long Haul
49 min · 2800m
Endure & Fire
53 min · 3000m
Surge & Settle
53 min · 3000m
Ultimate Drop Ladder
53 min · 3000m
Distance Drive
53 min · 3000m
Flow To Flame
53 min · 3000m
Hold The Rhythm
42 min · 2400m
Prime & Flow
35 min · 2000m
1500 Time Trial
53 min · 3000m
Dryland
We recommend Strength Gains to pair with this plan — building power and control to support efficient endurance swimming.
Explore Go The Distance in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Go The Distance
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers who want to build real endurance and swim stronger over longer distances. Perfect for developing a reliable aerobic engine and efficient stroke technique.
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.