For who
For swimmers confident in the pool but new to open water or triathlon swims. Perfect for those ready to build race-day skills and endurance — all from a pool setting.
Quickfire Open Water
Open Water • Triathlon • Race Skills
32
Workouts
1400
Avg. Meters
25
Avg. Mins
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DuoSwimPlan blueprint
Triathlon & Open Water
Quickfire Open Water
Open Water · Triathlon · Race Skills
- Workouts
- 32
- Avg. metres
- 1,400
- Avg. mins
- 25
The shape of your trainingDistance / swim
First swim
Quickfire Launch
800 m 14 min
Mid-plan
Push & Recover
1,200 m 21 min
Final swim
Challenge Set III
2,000 m 35 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Pool-based training focused on open water skills, aerobic endurance, and race readiness — no open water required.
What to expect
Short, structured workouts that simulate open water demands, including sighting, buoy turns, pacing control, and mental prep to build confidence and consistency.
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
1200m4
1200m5
1200m6
1200m7
1200m8
1200m9
1200m10
1200m11
1200m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Quickfire Launch
14 min · 800m
Turn & Go
14 min · 800m
Long & Smooth
18 min · 1000m
Challenge Set I
21 min · 1200m
Threshold Builder
21 min · 1200m
View all workouts
Pace Master
21 min · 1200m
Double Descend
21 min · 1200m
Build & Flow
21 min · 1200m
Split & Hold
21 min · 1200m
Speed Play
21 min · 1200m
Strength & Hold
21 min · 1200m
Endure & Fire
21 min · 1200m
Cruise Control
21 min · 1200m
Drop & Kick
21 min · 1200m
Yellowline Repeats
21 min · 1200m
Push & Recover
21 min · 1200m
Aerobic Pyramid
21 min · 1200m
Challenge Set II
25 min · 1400m
Swim & Sight
25 min · 1400m
Stroke & Surge
25 min · 1400m
Drop Set
25 min · 1400m
Threshold Flow
28 min · 1600m
Descend & Deliver
28 min · 1600m
Kick, Pull & Sight
28 min · 1600m
Long Haul
28 min · 1600m
Sprint & Reset
32 min · 1800m
Hold The Line
32 min · 1800m
Gear Up & Go
35 min · 2000m
Pull & Sight
35 min · 2000m
Final Tune-Up
35 min · 2000m
Prime & Flow
35 min · 2000m
Challenge Set III
35 min · 2000m
Dryland
We recommend Strength Gains to pair with this plan — building functional strength and control to support efficient open water swimming.
Explore Quickfire Open Water in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Quickfire Open Water
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers confident in the pool but new to open water or triathlon swims. Perfect for those ready to build race-day skills and endurance — all from a pool setting.
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.