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Endurance

Quickfire Endurance

Endurance • Fitness • Stamina

32

Workouts

1800

Avg. Meters

32

Avg. Mins

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Endurance

Quickfire Endurance

Endurance · Fitness · Stamina

Workouts
32
Avg. metres
1,800
Avg. mins
32
The shape of your trainingDistance / swim
Swim 1: Quickfire Launch, 1,400 metresSwim 2: Smooth To Surge, 1,400 metresSwim 3: Endurance Pyramid, 1,500 metresSwim 4: Challenge Set I, 1,600 metresSwim 5: Split & Build, 1,600 metresSwim 6: Threshold Builder, 1,600 metresSwim 7: Long Haul, 1,800 metresSwim 8: Endure & Fire, 1,800 metresSwim 9: Endurance Flow, 1,800 metresSwim 10: Drop & Hold, 1,500 metresSwim 11: Double Descend, 1,800 metresSwim 12: Strength & Drive, 1,800 metresSwim 13: Drop Ladder, 1,800 metresSwim 14: Form & Flow, 1,800 metresSwim 15: Smooth Strength, 2,000 metresSwim 16: Descending Pace, 2,000 metresSwim 17: Smooth Strength, 1,300 metresSwim 18: Challenge Set II, 2,000 metresSwim 19: Drop Set, 2,000 metresSwim 20: Split Control, 2,000 metresSwim 21: Drop & Drive, 2,000 metresSwim 22: Over Distance, 2,000 metresSwim 23: Smooth To Fire, 2,000 metresSwim 24: Gear Up & Go, 2,000 metresSwim 25: Split & Hold, 2,000 metresSwim 26: Long Drop, 2,000 metresSwim 27: Endure & Ignite, 2,000 metresSwim 28: Kick, Pull & Swim, 2,000 metresSwim 29: Yellowline Repeats, 2,000 metresSwim 30: Distance Drive, 2,000 metresSwim 31: Prime & Flow, 2,000 metresSwim 32: Challenge Set III, 2,000 metres

First swim

Quickfire Launch

1,400 m 25 min

Mid-plan

Descending Pace

2,000 m 35 min

Final swim

Challenge Set III

2,000 m 35 min

Built for the water.Made for progress.

SYNCS WITH:

GarminWATCHStravaGarminWATCHStravaGarminWATCHStravaGarminWATCHStrava

For who

For swimmers who want to build stamina and efficiency without long training hours. Perfect for anyone looking to improve endurance with short, focused pool workouts.

Training focus

Efficient workouts that boost aerobic capacity, sharpen technique, and develop long-lasting endurance — all in less time.

What to expect

Endurance-focused workouts that blend aerobic sets, pacing control, and stroke technique — designed to build stamina and hold form without high volume.

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.

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Workout distance progression

Distances from the first 12 workouts in this plan. See the full workout list below.

Workout structure

Preview the structure of this plan with workout names, estimated duration, and distance.

Quickfire Launch

25 min · 1400m

◌

Smooth To Surge

25 min · 1400m

◌

Endurance Pyramid

26 min · 1500m

◌

Challenge Set I

28 min · 1600m

◌

Split & Build

28 min · 1600m

◌
View all workouts

Threshold Builder

28 min · 1600m

◌

Long Haul

32 min · 1800m

◌

Endure & Fire

32 min · 1800m

◌

Endurance Flow

32 min · 1800m

◌

Drop & Hold

26 min · 1500m

◌

Double Descend

32 min · 1800m

◌

Strength & Drive

32 min · 1800m

◌

Drop Ladder

32 min · 1800m

◌

Form & Flow

32 min · 1800m

◌

Smooth Strength

35 min · 2000m

◌

Descending Pace

35 min · 2000m

◌

Smooth Strength

23 min · 1300m

◌

Challenge Set II

35 min · 2000m

◌

Drop Set

35 min · 2000m

◌

Split Control

35 min · 2000m

◌

Drop & Drive

35 min · 2000m

◌

Over Distance

35 min · 2000m

◌

Smooth To Fire

35 min · 2000m

◌

Gear Up & Go

35 min · 2000m

◌

Split & Hold

35 min · 2000m

◌

Long Drop

35 min · 2000m

◌

Endure & Ignite

35 min · 2000m

◌

Kick, Pull & Swim

35 min · 2000m

◌

Yellowline Repeats

35 min · 2000m

◌

Distance Drive

35 min · 2000m

◌

Prime & Flow

35 min · 2000m

◌

Challenge Set III

35 min · 2000m

◌

Dryland

We recommend Swimmer’s HIIT to pair with this plan — building cardiovascular strength and stamina to support endurance swimming.

Explore Quickfire Endurance in DuoSwim.

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First week free. Cancel anytime.

FAQ: All you need to know about Quickfire Endurance

Answers to common questions about this plan, equipment, pacing, and getting started.

For swimmers who want to build stamina and efficiency without long training hours. Perfect for anyone looking to improve endurance with short, focused pool workouts.

More Endurance plans

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16 Workouts

Endurance Freestyle

24 Workouts

Go The Distance

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Threshold Breaker

24 Workouts

Endurance Titan

24 Workouts

Ultimate Endurance

41 Workouts

Take your swimming to the next level with DuoSwim

Take your swimming to the next level

A clear, structured path that helps you train with confidence and keep progressing week by week.

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Download on the App StoreGet it on Google Play

First week free. Cancel anytime.