For who
For swimmers ready to build confidence, technique, and control across all four strokes. Perfect for improving IM skills or becoming a more complete swimmer.
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Medley Mastery
IM • Technique • Endurance
Master all four strokes. Own the IM.
12
Workouts
1800
Avg. Metres
32
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
Balanced workouts that blend technique, aerobic conditioning, and stroke-specific work, designed to build full-stroke control and IM confidence.
What to expect
Focused medley workouts that break down all four strokes. Build technique, pacing, transitions, and endurance to master IM fundamentals.
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
- ✓Improve technique across all four strokes
- ✓Build confidence and efficiency in IM swimming
- ✓Learn pacing, transitions, and rhythm for multi-stroke sets
- ✓Test your progress with a final IM challenge
Testimonials
- 900 swimmers training with this plan
- • “I finally feel confident swimming an IM event.” – Ava
- • “I've dropped time on all strokes!” – Nathan
- • “Loved the structure and stroke variety.” – Ellen
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.
Medley Foundations
28 min · 1600m
Freestyle Fundamentals
28 min · 1600m
Medley Mixer
28 min · 1600m
IM Drop
32 min · 1800m
Butterfly Basics
28 min · 1600m
View all workouts
Medley Builder
35 min · 2000m
IM/Free Hybrid
35 min · 2000m
Backstroke Flow
32 min · 1800m
IM Pyramid
35 min · 2000m
Medley Surge
35 min · 2000m
Breaststroke Boost
32 min · 1800m
IM Inferno Challenge
35 min · 2000m
Dryland
We recommend Bodyweight Strength to pair with this plan — building total-body control and core strength to support technique across all four strokes.
Unlock your medley mastery.
First week free. Cancel anytime.
FAQ: All you need to know about Medley Mastery
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers ready to build confidence, technique, and control across all four strokes. Perfect for improving IM skills or becoming a more complete swimmer.
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.
Medley Mastery
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