For who
For swimmers who want to sprint faster with short, focused workouts. Perfect for busy schedules or those adding a speed block to their training.
Speed
Quickfire Speed
Sprint • Speed • High Intensity
Train short. Swim fast. Get speed, quick.
32
Workouts
1400
Avg. Metres
24
Avg. Mins
SYNCS WITH:
.016a7b26.png&w=384&q=75){kind=logo}
WATCH.39983c6d.png&w=256&q=75){kind=logo}
WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
Low-volume, high-intensity training to build raw speed, power, and stroke control.
What to expect
Explosive workouts with sprint sets, short recoveries, and three Max Out 100s to track speed gains.
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
- ✓Build raw sprint speed across any stroke
- ✓Improve power, control, and fast-twitch precision
- ✓Get faster with short, high-impact workouts
- ✓Track progress with Max Out test sets
Testimonials
- 1,320 swimmers training with this plan
- • “Felt faster by week two!” – Madison
- • “Loved the short workouts, results came quick.” – Lisa
- • “Dropped time in all my sprints.” – Tyler
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
Double Drop
18 min · 1000m
Stroke Control
18 min · 1000m
Max Out 100 I
18 min · 1000m
Threshold Builder
21 min · 1200m
View all workouts
Sprint & Recover
21 min · 1200m
Speed Ladder
21 min · 1200m
Endure & Fire
25 min · 1400m
Split Master
25 min · 1400m
Starter
25 min · 1400m
Descend & Hold
26 min · 1500m
Push & Recover
25 min · 1400m
Drop Set
25 min · 1400m
Rip & Kick
25 min · 1400m
Lactate Spike
26 min · 1500m
Flow State
26 min · 1500m
Off/On Hits
26 min · 1500m
Max Out 100 II
26 min · 1500m
Yellowline Repeats
26 min · 1500m
Blast & Reset
26 min · 1500m
Endure & Ignite
26 min · 1500m
Smooth & Long
26 min · 1500m
Flow & Go
26 min · 1500m
Strength & Hold
26 min · 1500m
Lactic Surge
26 min · 1500m
Aerobic Pyramid
26 min · 1500m
Speed Switch
26 min · 1500m
Drill & Flow
26 min · 1500m
Fire & Kick
21 min · 1200m
Final Switch
25 min · 1400m
Challenge Prep
25 min · 1400m
Max Out 100 III
26 min · 1500m
Dryland
We recommend Power Training to pair with this plan — building explosive power and speed to support sprint gains in the pool.
Ready to unlock your sprint speed?
First week free. Cancel anytime.
FAQ: All you need to know about Quickfire Speed
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers who want to sprint faster with short, focused workouts. Perfect for busy schedules or those adding a speed block to their training.
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 Speed
Start now