For who
For competitive swimmers aiming to peak in the 200 — and sharpen race skills across 100–400 distances.
Race-Day Elite
Race Pace • Performance • 200
24
Workouts
4200
Avg. Meters
74
Avg. Mins
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DuoSwimPlan blueprint
Race Ready
Race-Day Elite
Race Pace · Performance · 200
- Workouts
- 24
- Avg. metres
- 4,200
- Avg. mins
- 74
The shape of your trainingDistance / swim
First swim
Pace Launch
4,000 m 70 min
Mid-plan
Race Simulation I
3,000 m 53 min
Final swim
Race Simulation II
3,000 m 53 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Structured race prep that combines pacing, test sets, and endurance — designed to build confidence and deliver results on race day.
What to expect
Race-prep workouts focused on pacing, lactate control, and race execution — including two stand-up 200s — mid-plan and final — to simulate race day.
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.
4000m1
4000m2
4500m3
4000m4
3600m5
4000m6
4500m7
4400m8
5000m9
3900m10
5200m11
3000m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Pace Launch
70 min · 4000m
Endure & Fire
70 min · 4000m
Threshold Builder
79 min · 4500m
Drop Ladder
70 min · 4000m
Descend & Go
63 min · 3600m
View all workouts
Race Pace Test I
70 min · 4000m
Long Grind
79 min · 4500m
Descend & Fire
77 min · 4400m
Yellowline Repeats
88 min · 5000m
Lactate Surge
68 min · 3900m
Threshold Pyramid
91 min · 5200m
Race Simulation I
53 min · 3000m
Smooth To Surge
70 min · 4000m
Endure & Ignite
70 min · 4000m
Off/On Repeats
91 min · 5200m
Drop & Deliver
81 min · 4600m
Dynamic Pyramid
81 min · 4600m
Race Pace Test II
77 min · 4400m
Control To Redline
82 min · 4700m
Lactate Tolerance
70 min · 4000m
Kick, Pull & Hold
84 min · 4800m
Built To Burn
72 min · 4100m
Race-Ready Prime
70 min · 4000m
Race Simulation II
53 min · 3000m
Dryland
We recommend Strength Gains to pair with this plan — building maximum strength and explosiveness to support peak race performance.
Explore Race-Day Elite in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Race-Day Elite
Answers to common questions about this plan, equipment, pacing, and getting started.
For competitive swimmers aiming to peak in the 200 — and sharpen race skills across 100–400 distances.
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.