For who
For swimmers ready to sharpen race skills and pacing — perfect for returning racers or those seeking low-volume, high-intensity race prep.
Race Ready
Quickfire Race Pace
Race Pace • Speed • 100-200
Train sharp. Master your pace. Race-ready starts here.
32
Workouts
1400
Avg. Metres
24
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
Low-volume, high-focus training to build race control, timing, and confidence — ideal for 100–200 events across all strokes.
What to expect
Short, focused workouts with race pace sets, broken swims, and a final stand-up 200 to test your pacing and race readiness.
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
- ✓Lock in your timing and pace with precision
- ✓Build consistent form under race-day pressure
- ✓Sharpen control and execution at race speed
- ✓Test your pace with broken swims and a final 200
Testimonials
- 740 swimmers training with this plan
- • “Helped me hold pace under pressure.” – Nico
- • “Loved the broken swims — felt race sharp.” – Petra
- • “Dropped time on my 200 stand-up!” – Julia
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.
Quickfire Launch
14 min · 800m
Pace & Recover
18 min · 1000m
Stroke Control
18 min · 1000m
Broken Swim I
19 min · 1100m
Threshold Builder
21 min · 1200m
View all workouts
Sprint To Pace
21 min · 1200m
Drop Ladder
21 min · 1200m
Endure & Fire
21 min · 1200m
Build & Flow
21 min · 1200m
Race Pace Repeats
25 min · 1400m
Strength & Hold
25 min · 1400m
Push & Recover
25 min · 1400m
Drop Set
25 min · 1400m
Split Master
25 min · 1400m
Drop & Kick
26 min · 1500m
Lactate Spike
26 min · 1500m
Flow State
26 min · 1500m
Broken Swim II
26 min · 1500m
Yellowline Repeats
26 min · 1500m
Form To Flames
26 min · 1500m
Aerobic Pyramid
26 min · 1500m
Ignite & Fire
26 min · 1500m
Pull & Push
26 min · 1500m
Fire & Kick
25 min · 1400m
Pace Ramp-Up
28 min · 1600m
Kick, Pull & Swim
28 min · 1600m
Drill & Flow
28 min · 1600m
Lactic Surge
28 min · 1600m
Hold The Line
26 min · 1500m
Final Pace Switch
26 min · 1500m
Prime & Flow
25 min · 1400m
Max Out 200
28 min · 1600m
Dryland
We recommend Bodyweight Strength to pair with this plan — building strength and control to support race pace development.
Ready to race with confidence?
First week free. Cancel anytime.
FAQ: All you need to know about Quickfire Race Pace
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers ready to sharpen race skills and pacing — perfect for returning racers or those seeking low-volume, high-intensity race prep.
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.
Quickfire Race Pace
Start now