For who
For triathletes training for the 1.9K swim in an Ironman 70.3. Perfect for swimmers with a solid endurance base who want to refine pacing, efficiency, and open water confidence.
Ironman 70.3
Triathlon • Endurance • 1.9K
25
Workouts
2900
Avg. Meters
50
Avg. Mins
Want a plan built specifically for you?
Start with your swimming goals and current pace. DuoSwim creates a personalised swimming plan to help you train with purpose.
DuoSwimPlan blueprint
Triathlon & Open Water
Ironman 70.3
Triathlon · Endurance · 1.9K
- Workouts
- 25
- Avg. metres
- 2,900
- Avg. mins
- 50
The shape of your trainingDistance / swim
First swim
70.3 Foundations
2,200 m 39 min
Mid-plan
Drop Ladder
3,200 m 56 min
Final swim
Race The 70.3
2,900 m 51 min
SYNCS WITH:
.016a7b26.png&w=384&q=75){kind=logo}
WATCH.39983c6d.png&w=256&q=75){kind=logo}
WATCHWATCHWATCHTraining focus
Pool-based training designed to improve aerobic endurance, open water skills, and pacing for the 1.9K swim.
What to expect
Structured, progressive workouts that build stamina, control, and race-day readiness — including endurance sets, pacing drills, sighting, and buoy turns.
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.
2200m1
2200m2
2200m3
3000m4
2400m5
3000m6
2700m7
2600m8
2600m9
2700m10
3200m11
3200m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
70.3 Foundations
39 min · 2200m
Pull, Paddles & Pace
39 min · 2200m
Drop Set
39 min · 2200m
Threshold Builder
53 min · 3000m
Long & Smooth
42 min · 2400m
View all workouts
Challenge Set I
53 min · 3000m
Build & Split
47 min · 2700m
Base & Speed
46 min · 2600m
Sight & Swim
46 min · 2600m
Speed Surge
47 min · 2700m
Double Flow
56 min · 3200m
Challenge Set II
56 min · 3200m
Drop Ladder
56 min · 3200m
Threshold Reset
60 min · 3400m
Pacing Precision
54 min · 3100m
Endure & Explode
56 min · 3200m
Distance Rhythm
61 min · 3500m
Challenge Set III
60 min · 3400m
Descend & Sight
53 min · 3000m
Hold The Line
60 min · 3400m
Form To Fire
53 min · 3000m
Distance Lock-In
51 min · 2900m
Kick, Pull & Swim
39 min · 2200m
Taper & Prime
39 min · 2200m
Race The 70.3
51 min · 2900m
Dryland
We recommend Strength Gains to pair with this plan — building long-distance durability and posture control to support the Ironman 70.3 swim.
Explore Ironman 70.3 in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Ironman 70.3
Answers to common questions about this plan, equipment, pacing, and getting started.
For triathletes training for the 1.9K swim in an Ironman 70.3. Perfect for swimmers with a solid endurance base who want to refine pacing, efficiency, and open water confidence.
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.