For who
For swimmers training for the 400 IM who want to build strength, stamina, and efficiency across all four strokes. Perfect for those with race experience aiming to sharpen IM performance.
Race Ready
Race-Ready IM
Race Pace • IM • 200-400
Master every stroke. Own the IM. Race like a champion.
24
Workouts
3000
Avg. Metres
53
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
Progressive workouts targeting aerobic stamina, race pacing, and stroke consistency, built to elevate your IM from start to finish.
What to expect
Targeted IM sets that develop race pace, smooth transitions, and stroke rhythm across all four strokes. Designed for the 400 IM, but beneficial across all IM events.
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 endurance, speed, and control across all four strokes
- ✓Sharpen transitions and race pacing
- ✓Push your limits with targeted IM challenge sets
- ✓Test yourself with a final 400 IM swim
Testimonials
- 620 swimmers training with this plan
- • “Dropped 10 seconds off my 400 IM!” – Molly
- • “Transitions and stroke timing felt smoother each week.” – Leo
- • “The final 400 IM test was my best yet.” – Will
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.
IM Foundations
42 min · 2400m
400 IM Pace Intro
40 min · 2300m
Freestyle Efficiency
44 min · 2500m
IM Hybrid
44 min · 2500m
Backstroke Stamina
46 min · 2600m
View all workouts
Race-Ready Challenge I
56 min · 3200m
Breaststroke Surge
49 min · 2800m
Descend & Hold
53 min · 3000m
Threshold Zone
53 min · 3000m
Fly Flow & Surge
53 min · 3000m
Medley Flow
56 min · 3200m
Race-Ready Challenge II
61 min · 3500m
All Strokes Mixer
53 min · 3000m
Hold & Drop Free
63 min · 3600m
IM Transitions
70 min · 4000m
400 IM Race Pace
61 min · 3500m
Backstroke Power
49 min · 2800m
Yellowline Threshold
70 min · 4000m
Flow & Fly Power
58 min · 3300m
Base Endurance
56 min · 3200m
Breaststroke Drive
53 min · 3000m
Broken 400 IM’s
60 min · 3400m
Race-Ready Tune-Up
42 min · 2400m
400 IM Simulation
44 min · 2500m
Dryland
We recommend Strength Gains to pair with this plan — building power and muscular control to support race performance across all strokes.
Ready to master the IM?
First week free. Cancel anytime.
FAQ: All you need to know about Race-Ready IM
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers training for the 400 IM who want to build strength, stamina, and efficiency across all four strokes. Perfect for those with race experience aiming to sharpen IM performance.
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.
Race-Ready IM
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