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Race Ready

Quickfire Race Pace

Race Pace • Speed • 100-200

32

Workouts

1400

Avg. Meters

24

Avg. Mins

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Race Ready

Quickfire Race Pace

Race Pace · Speed · 100-200

Workouts
32
Avg. metres
1,400
Avg. mins
24
The shape of your trainingDistance / swim
Swim 1: Quickfire Launch, 800 metresSwim 2: Pace & Recover, 1,000 metresSwim 3: Stroke Control, 1,000 metresSwim 4: Broken Swim I, 1,100 metresSwim 5: Threshold Builder, 1,200 metresSwim 6: Sprint To Pace, 1,200 metresSwim 7: Drop Ladder, 1,200 metresSwim 8: Endure & Fire, 1,200 metresSwim 9: Build & Flow, 1,200 metresSwim 10: Race Pace Repeats, 1,400 metresSwim 11: Strength & Hold, 1,400 metresSwim 12: Push & Recover, 1,400 metresSwim 13: Drop Set, 1,400 metresSwim 14: Split Master, 1,400 metresSwim 15: Drop & Kick, 1,500 metresSwim 16: Lactate Spike, 1,500 metresSwim 17: Flow State, 1,500 metresSwim 18: Broken Swim II, 1,500 metresSwim 19: Yellowline Repeats, 1,500 metresSwim 20: Form To Flames, 1,500 metresSwim 21: Aerobic Pyramid, 1,500 metresSwim 22: Ignite & Fire, 1,500 metresSwim 23: Pull & Push, 1,500 metresSwim 24: Fire & Kick, 1,400 metresSwim 25: Pace Ramp-Up, 1,600 metresSwim 26: Kick, Pull & Swim, 1,600 metresSwim 27: Drill & Flow, 1,600 metresSwim 28: Lactic Surge, 1,600 metresSwim 29: Hold The Line, 1,500 metresSwim 30: Final Pace Switch, 1,500 metresSwim 31: Prime & Flow, 1,400 metresSwim 32: Max Out 200, 1,600 metres

First swim

Quickfire Launch

800 m 14 min

Mid-plan

Lactate Spike

1,500 m 26 min

Final swim

Max Out 200

1,600 m 28 min

Built for the water.Made for progress.

SYNCS WITH:

GarminWATCHStravaGarminWATCHStravaGarminWATCHStravaGarminWATCHStrava

For who

For swimmers ready to sharpen race skills and pacing — perfect for returning racers or those seeking low-volume, high-intensity race prep.

Training 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

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

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.

Explore Quickfire Race Pace in DuoSwim.

Download on the App StoreGet it on Google Play

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.

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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.

Start my personalised plan
Download on the App StoreGet it on Google Play

First week free. Cancel anytime.