For who
For swimmers ready to sprint faster on any stroke — perfect for pushing speed and unlocking your sprint potential.
Speed Demon
Sprint • Speed • Power
32
Workouts
2400
Avg. Meters
43
Avg. Mins
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DuoSwimPlan blueprint
Speed
Speed Demon
Sprint · Speed · Power
- Workouts
- 32
- Avg. metres
- 2,400
- Avg. mins
- 43
The shape of your trainingDistance / swim
First swim
Speed Foundations
2,000 m 35 min
Mid-plan
Strength & Split
2,500 m 44 min
Final swim
Max Out 100
2,000 m 35 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Progressive speed training that targets power output, technical precision, and race-day execution.
What to expect
Sprint-focused workouts that build speed, power, and control — with challenge sets and a final stand-up 100 to test progress.
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.
2000m1
2200m2
2300m3
2300m4
2500m5
2400m6
2600m7
2500m8
2600m9
2500m10
2500m11
2500m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Speed Foundations
35 min · 2000m
Gear Shift
39 min · 2200m
Rhythm Builder
40 min · 2300m
Demon Challenge I
40 min · 2300m
Kick, Pull & Drop
44 min · 2500m
View all workouts
Flow & Fire
42 min · 2400m
Split Control
46 min · 2600m
Power Progression
44 min · 2500m
Smooth To Surge
46 min · 2600m
Max Repeats
44 min · 2500m
Descend & Hold
44 min · 2500m
Sprint Cycles
44 min · 2500m
Drop Ladder
42 min · 2400m
Yellowline Repeats
46 min · 2600m
Lactate Spike
40 min · 2300m
Strength & Split
44 min · 2500m
Form & Flow
46 min · 2600m
Demon Challenge II
46 min · 2600m
Kick, Pull & Push
44 min · 2500m
Powerhouse
46 min · 2600m
Over Distance
46 min · 2600m
Sprint & Recover
44 min · 2500m
Threshold Surge
46 min · 2600m
Sprint Limits
44 min · 2500m
Strength Threshold
46 min · 2600m
Endure & Fire
44 min · 2500m
Smooth Flow
40 min · 2300m
Lactate Ladder
42 min · 2400m
Flow & Hold
44 min · 2500m
Sprint Switch
44 min · 2500m
Taper & Prime
35 min · 2000m
Max Out 100
35 min · 2000m
Dryland
We recommend Power Training to pair with this plan — building fast-twitch power and explosive strength to support sprint speed, starts, and turns.
Explore Speed Demon in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Speed Demon
Answers to common questions about this plan, equipment, pacing, and getting started.
For swimmers ready to sprint faster on any stroke — perfect for pushing speed and unlocking your sprint potential.
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.