For who
For swimmers who want to lose weight, boost fitness, and build a consistent, healthy routine. Ideal for busy lifestyles and those making swimming part of their weekly habit.
Quickfire Fitness
Fitness • Fat Burn • Wellbeing
32
Workouts
1200
Avg. Meters
22
Avg. Mins
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DuoSwimPlan blueprint
Fitness
Quickfire Fitness
Fitness · Fat Burn · Wellbeing
- Workouts
- 32
- Avg. metres
- 1,200
- Avg. mins
- 22
The shape of your trainingDistance / swim
First swim
Quickfire Launch
800 m 14 min
Mid-plan
Drop Set
1,200 m 21 min
Final swim
Best Avg Challenge III
1,400 m 25 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Fast-paced workouts that build full-body fitness and stamina — no long swims required.
What to expect
Short, high-energy workouts with sprint sets, fitness intervals, and challenge sets to track your progress and keep you motivated.
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.
800m1
800m2
1000m3
1000m4
1000m5
1000m6
1000m7
1000m8
1200m9
1200m10
1200m11
1200m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Quickfire Launch
14 min · 800m
Build & Hold
14 min · 800m
DPS Focus
18 min · 1000m
Best Avg Challenge I
18 min · 1000m
Kick, Pull & Swim
18 min · 1000m
View all workouts
Speed Play
18 min · 1000m
Pace Ladder
18 min · 1000m
Smooth & Long
18 min · 1000m
Split & Hold
21 min · 1200m
On/Off Hits
21 min · 1200m
Hold The Line
21 min · 1200m
Form & Flow
21 min · 1200m
Aerobic Pyramid
21 min · 1200m
Flow To Fire
21 min · 1200m
Yellowline Repeats
21 min · 1200m
Drop Set
21 min · 1200m
DPS Builder
21 min · 1200m
Best Avg Challenge II
21 min · 1200m
Split Shift
21 min · 1200m
Endure & Fire
21 min · 1200m
Strength & Surge
25 min · 1400m
Double Descend
25 min · 1400m
Cruise & Crush
25 min · 1400m
Distance Flow
25 min · 1400m
Sprint & Recover
25 min · 1400m
Threshold Builder
25 min · 1400m
Redline Reset
25 min · 1400m
Strength & Tempo
25 min · 1400m
Build Up
25 min · 1400m
Explode & Recover
25 min · 1400m
Prime & Flow
25 min · 1400m
Best Avg Challenge III
25 min · 1400m
Dryland
We recommend Swimmer’s HIIT to pair with this plan — building swim fitness and muscular strength to support overall conditioning.
Explore Quickfire Fitness in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Quickfire Fitness
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers who want to lose weight, boost fitness, and build a consistent, healthy routine. Ideal for busy lifestyles and those making swimming part of their weekly habit.
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.