For who
For swimmers preparing for 400 events who want to sharpen pacing, endurance, and control. Also great for 200 swimmers building sustained speed and back-end fitness.
Race Ready
Mid-Distance Master
Race Pace • 200–400 • Performance
Pace it right. Hold it strong. Own your race.
24
Workouts
2600
Avg. Metres
46
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
Smart, progressive workouts that develop both speed and endurance, tailored for the demands of 200–400m racing without unnecessary volume.
What to expect
Workouts combining race pace, threshold, and aerobic sets — built to boost stamina and speed for 200–400 racing. Includes pace sets, challenge sets, and taper prep.
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 pacing and race execution for 200–400
- ✓Build sustained speed and aerobic control
- ✓Boost cardiovascular fitness and mid-distance endurance
- ✓Track progress with test sets and a final stand-up swim
Testimonials
- 690 swimmers training with this plan
- • “Dropped 5s in my 400, the pace work paid off!” – Lewis
- • “Best training I’ve done for mid-distance.” – Pedro
- • “Felt race-ready and confident on taper day.” – Connor
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.
Pace Foundations
42 min · 2400m
Pace Lock
44 min · 2500m
Pull & Flow
47 min · 2700m
Race Rhythm
46 min · 2600m
Aerobic Pyramid
44 min · 2500m
View all workouts
Race Pace Builder
47 min · 2700m
Descend & Hold
46 min · 2600m
Race Tune-Up
47 min · 2700m
Threshold Reset
49 min · 2800m
Lactate Spike
44 min · 2500m
Pace Drop
46 min · 2600m
Broken 400
40 min · 2300m
Gear Flow
49 min · 2800m
Race Pace Mania
53 min · 3000m
Aerobic Shift
42 min · 2400m
Endure & Fire
53 min · 3000m
Hold The Line
44 min · 2500m
Race Pace Surge
47 min · 2700m
Threshold & Flow
49 min · 2800m
Lactate Surge
49 min · 2800m
Kick, Pull & Swim
53 min · 3000m
Final Tune-Up
47 min · 2700m
Ready To Race
42 min · 2400m
Stand-Up 400
40 min · 2300m
Dryland
We recommend Strength Gains to pair with this plan — building strength and endurance balance to support 200–400m race performance.
Ready to master your middle distance?
First week free. Cancel anytime.
FAQ: All you need to know about Mid-Distance Master
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers preparing for 400 events who want to sharpen pacing, endurance, and control. Also great for 200 swimmers building sustained speed and back-end fitness.
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.
Mid-Distance Master
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