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Speed

Quickfire Speed

Sprint • Speed • High Intensity

32

Workouts

1400

Avg. Meters

24

Avg. Mins

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Speed

Quickfire Speed

Sprint · Speed · High Intensity

Workouts
32
Avg. metres
1,400
Avg. mins
24
The shape of your trainingDistance / swim
Swim 1: Quickfire Launch, 800 metresSwim 2: Double Drop, 1,000 metresSwim 3: Stroke Control, 1,000 metresSwim 4: Max Out 100 I, 1,000 metresSwim 5: Threshold Builder, 1,200 metresSwim 6: Sprint & Recover, 1,200 metresSwim 7: Speed Ladder, 1,200 metresSwim 8: Endure & Fire, 1,400 metresSwim 9: Split Master, 1,400 metresSwim 10: Starter, 1,400 metresSwim 11: Descend & Hold, 1,500 metresSwim 12: Push & Recover, 1,400 metresSwim 13: Drop Set, 1,400 metresSwim 14: Rip & Kick, 1,400 metresSwim 15: Lactate Spike, 1,500 metresSwim 16: Flow State, 1,500 metresSwim 17: Off/On Hits, 1,500 metresSwim 18: Max Out 100 II, 1,500 metresSwim 19: Yellowline Repeats, 1,500 metresSwim 20: Blast & Reset, 1,500 metresSwim 21: Endure & Ignite, 1,500 metresSwim 22: Smooth & Long, 1,500 metresSwim 23: Flow & Go, 1,500 metresSwim 24: Strength & Hold, 1,500 metresSwim 25: Lactic Surge, 1,500 metresSwim 26: Aerobic Pyramid, 1,500 metresSwim 27: Speed Switch, 1,500 metresSwim 28: Drill & Flow, 1,500 metresSwim 29: Fire & Kick, 1,200 metresSwim 30: Final Switch, 1,400 metresSwim 31: Challenge Prep, 1,400 metresSwim 32: Max Out 100 III, 1,500 metres

First swim

Quickfire Launch

800 m 14 min

Mid-plan

Flow State

1,500 m 26 min

Final swim

Max Out 100 III

1,500 m 26 min

Built for the water.Made for progress.

SYNCS WITH:

GarminWATCHStravaGarminWATCHStravaGarminWATCHStravaGarminWATCHStrava

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.

Training 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

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

◌

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.

Explore Quickfire Speed in DuoSwim.

Download on the App StoreGet it on Google Play

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.

More Speed plans

Speed Surge

16 Workouts

Sprint Fury

24 Workouts

Freestyle Blitz

24 Workouts

Speed Demon

32 Workouts

Sprinter’s Edge

41 Workouts

Sprint Enduro

24 Workouts

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.